top of page

167:05

(Specialty warm-up: 10 dowel partial pull-over, 20 heavier mace front pendulum, 2L, 2R Mace overhead press + 2/1000 @ top)

10 rounds of:


2L, 2R Mace 360


2L, 2R Mace overhead press (prioritize narrower hands, accompanied with straight, aggressive arms)


:20 sec. rest/ assessment


Each set of mace 360 and press are as heavy as possible- adjust as needed if position breaks or reps become singles, and adjust top-to-bottom hand as well as L to R direction.

If mace 360 is not yet in your toolbox, is not yet heavy enough to be useful at designated rep scheme, or suitable weight mace/ hammer is not available, perform kettlebell halo (no extension) in same scheme.

The weights do not need to be the same for both lifts, and may adjust by round- either up or down- as position and ambition demand.


Then, 5 rounds of:



10 Mace 360 (balance left-to-right and top-to-bottom evenly)


10 Extended-arm mace walking lunge (horizontal or vertical)


10 Box jump @ 10/15lb. W, 15/ 25lb. M

100 Jumprope

Weight is scaled to ability, and should pose a significant challenge in each set; Goal is completion of each round with the same single weight. Transition seamlessly, and move aggressively.



Jump: 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 weight)can require some adjustment. Select a height that allows for an organized and powerful jump with today's odd hitchhiker.



And then, "Time under tension":



15 Kettlebell Good Morning @ self-scaled (3 x 5) +


50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) +


2 rounds of: 1/2 rocking chair (to floor) + 25hollow rock + back to standing = 1 round


5 x :15 sec. bar hang



Kettlebell swing: Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

bottom of page