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187:05

(Specialty warm-up: 5 tipped-forward mace/ hammer squat, jumprope selection)

Mace squat:



5 x 3L, 3R @ scheme-appropriate weight/ angle (as heavy as structurally and strategically possible for 3L, 3R)


5 x 7L, 7R @ as heavy as possible in uninterrupted sets (recommended 10kg. W, 12kg. M)

Mace squat is always performed with bottom hand at the bottom, and- as needed for both squat and posture accuracy and power- the top hand spaced out only as much as absolutely needed. This allows for very interesting and telling micro-adjustments that will lead to heavier squats with better tip-to-tail mechanics. Arms "short and straight"/ nearly straight- If they need to bend more than 10-15 degrees, widen hands and/ or adjust weight. Remember, also, that we can "adjust weight" quickly and convincingly by adding even a minor forward-lean to the mace- Our "Tipped-forward mace squat". Switch top to bottom hand as directed, and note what that is telling you, too.

When scheme is listed as “5 x 7L, 7R″, it always refers to “Sets” x “Reps”.  Reminder: Position and execution always govern weight; Braced neutral torso and below-parallel level-change are never suggestions.

Today: Perform 3L, 3R mace front press/ kettlebell floor press (hard, organized, patient, "light") +  3 excellent dip immediately following each set of squat, and rest as needed after the three movements are complete.

Then, 10 minutes of:

20 Mace 360

40 Mace front pendulum

120 Jumprope

:20 sec. rest/ assessment


Mace weights are scaled to full ability, do not need to be the same for both movements, and may adjust by round as needed. Make ambitious choices, make progress. Adjust left-to-right direction and top-to-bottom hand as desired, but evenly; It's important.

Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction; Anything less will not lead to superlative progress.

Secondary reminder: Not surprisingly, but seemingly confusing lately, is the fact that even when we're tired, :20 sec. is... twenty motherfucking seconds. Thank you.

And then, “Time under tension”:



15 Kettlebell Good Morning @ self-scaled, heavy enough to be useful (3 x 5) +


2 x 5L, 5R Mace "Short shovel" @ heavy enough to be useful +


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

10 x 10 low, hard hollow rock (no more than :15 sec. between sets)

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


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