(Specialty warm-up: 1L, 1R slow, perfect Turkish Get-up, 10box jump w/ bumper plate) 10 minutes of: 2-count Turkish Get-up @ 40% of 1RM Move and pause in organized positions, switch left-to-right as desired; Early and often is a sound strategy for beginners, and anyone struggling with the details. Attempt as little rest as possible, and adjust weight as needed if any position breaks. Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment. Today, in addition to any other element requiring extra attention, please practice the powerful shoulder-elbow-hand climb off your back + corresponding thumb turning out/ back on the weighted arm. Either, minus the other, will be more challenging in transition and allow for less weight to be safely maneuvered. Then: 30 Mace 360 + extension (5/1000 hold in each rep- change direction as desired) 50 Mace 360 (Reset to holster each rep, no extension- change direction as desired) 70 Mace front pendulum + extension Weight for each movement is self-scaled, and should pose a significant challenge. Position considered, weight in non-extension rounds may be heavier. Rest is short and specific when needed (3 breaths or less/ :15 sec.) Mace 360 + extension/ Mace front pendulum + extension: Goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting/ working position (holster/ close to body) and an incorrect one (arms extended). Provided position is sound and proper tools are available- don’t under-lift.
Front pendulum + extension: Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. **Decelerate the mace in 10-rep intervals and perform an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 10/1000, and return to holster to begin the next 10 reps.** Ideally, mace should not go to the ground until 70-rep set is complete. And then: 25 Box jump @ 25/ 35lb. W, 35/ 45lb. M (use bumper plate) 25 Box jump @ 15/ 25lb. W, 25/ 35lb. M 25 Box jump @ powerful, organized, unweighted- jump up and jump down is preferred Today, max jump height is 20″ W, 24″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy. Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate stationary at chest level) can require some adjustment.
Jump down in unweighted round: Receive the floor; Land on "springs not stilts", stay loaded, and jump again.
And finally, “Time under tension”: 5 x :20 sec. Farmer hold @ over BW + 15 Kettlebell Good Morning @ self-scaled (3 x 5 as desired)+ 2 x 10 Mace "Short shovel" (5L, 5R) @ organized and heavy enough to be useful + 5 x :20 sec. full-effort, positionally vigilant hollow hold 15 cat/ cow stretch Farmer hold: **Today**: Adjust by round as demanded; If you have to drop the weight during the work round, it is too heavy for this drill. Mace "Short shovel": Set up and pre-engagement are even more important in the short version- Insist on bottom arm parallel with the ground at top (just as it would be in a kettlebell swing), and both arms forcefully straight in the "moment of clarity". Control the weight, and drag it back to the ground. There is no extended stop at the top, just as there is not with a kettlebell swing.