(Specialty warm-up: 2L, 2R Kettlebell halo + 5/1000 extension, 5L, 5R mace shovel)
5 rounds of:
10 Mace shovel/ "Short shovel" @ heavy and powerful enough to be useful (5L, 5R)
20 Mace front pendulum 10 Mace shovel (5L, 5R, each rep with a full, stopped 2/1000 overhead) 20 Mace 360 (switch left-to-right as desired, accumulating 2 x 5L, 5R total each round) (Up to) 1 minute rest/ assessment Weights today are self-scaled, and should pose a significant challenge in each round. Unless high-level proficiency has been demonstrated in mace 360, weight should differ from shovel. Pendulum: 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. Attempt to take no more than two trips to the ground- select weight accordingly, and adjust by round as needed. As always, utilize “relative tension” when moving the mace- establish and stabilize positioning, and then let momentum do its work; No death grip. "Short shovel"/ Shovel: Start/ finish position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle. If primary variation is not timed well, heavy enough to be useful, and positionally sound, do not yet adjust to the secondary variation. Thank you. Then, 5 aggressive rounds of: 10 calories Airdyne/ equivalent @ 100% (no arms only) :20 sec. Airdyne/ equivalent @ 20-30% pace
10 Straight jump (Weighted or unweighted)
2 "Depth Charge"