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(Specialty warm-up: 10 bench press @ 1/2 BW, 5/1000 @ top, 10 heavier mace front pendulum, 10 mace squat)

Bench press:

5 x 9 @ (up to) 65% of 5RM, each with a full 3/1000 in lock-out

Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “5 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.

If bench press is a heavy lift for you, please use set #1 to climb to 65% (likely 50=55%). Thank you.

Then, 10 rounds of:

10 Mace 360 (or, if needed, 6 kettlebell halo)

5 Mace squat (at top of 10th 360)

:20 sec. rest/ assessment

Each round is to be completed with the same mace or kettlebell- squat starts at end of 10th/ 6th rep. Scale weight as needed (up or down)during 10 rounds.

And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Mace front pendulum @ 10kg. W, 12kg. M

Count reps completed in each round, and attempt to match throughout. Only count reps in which the weight reaches parallel with the floor.

Move with power and intent; "Fluid" certainly does not need to mean passive.

All mace lifts and swings: Switch top-to-bottom hand, and direction, strategically and evenly! It's important!

And finally, “Time under tension”:

15 Kettlebell Good Morning @ heavy, self-scaled, uninterrupted +

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

15 cat/ cow stretch

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


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