(Specialty warm-up: 20 heavy mace front pendulum)
10 rounds of:
10 Mace front pendulum @ (minimum) 10kg. W, 12kg. M
5 Mace squat (Squat begins @ end of 10th pendulum; Intermediate/ Expert: Transition from one to the other using our "Mace Varial")
2 Pull-up OR 5/1000 overhand bodyweight row (as needed)
:20 sec. rest/ assessment
Mechanical, standardized execution and ranges of motion; Each good rep should look the same. Squat standards do not change with a mace in-hand, or with fatigue in play. Adjust pulling variation if sets of two high-quality, full-range pull-up become unsustainable. Conversely, if two is old news, scale to full ability until it isn't.
Then, skill work:
Mace 360/ 10-2/ Shovel/ Presses
Kettlebell snatch (use 3-movement progression)
Tripod headstand + variations
Bodyweight pulling + variations (Chin, pull, mixed-grip, jumping, knees-up/ L-sit... you're missing something- Find it.)
Sloppy, soft, or too light to be useful, and anything in this category is time better spent doing something else. Address and adjust details, add weight/ difficulty, make progress.
Once basic positioning is safe and sound, often it takes suitable weight to crack the facade; Hunt the failure, and fix it.
Start and stay with what you need the most, not what you like the most. Choose a lift, and a bodyweight movement, and improve them! Better, not simply more.
So: Under the eye of a qualified trainer, address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Start with the introductory progression of each movement, and move forward as position and proficiency dictate. Embrace the details, and they will improve. Fight them, and they will fight back…
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
And then, “Time under tension”:
15 Kettlebell Sumo deadlift @ accurate/ heavy enough to be useful +
1 minute plank hold @ BW, or as close as structurally possible (weight loaded over hips/ low back, not shoulders)
15 Kettlebell Good Morning @ self-scaled and challenging(10 + 5) +
15 calorie Airdyne/ equivalent sprint + 250 jumprope + 10 calorie Airdyne/ equivalent sprint + 150 jumprope (timed) +
50 1-arm/ Hand-to-hand kettlebell swing @ light, aggressive, accurate
15 cat/ cow stretch
Cool-down positions are exactly the same as those featured in the primary work; "Time under tension" is when we fact-check, prove, and insulate our ability to move well, even when tired. No wasted reps, no sloppy positions. Thank you.