(Specialty warm-up: 20 mace front pendulum, 10 "Tall slam ball", 5 rocking chair) 5 rounds of: 5L Mace shovel 2L Mace press + 5/1000 hold (overhead) 20 yd. walk (In top shovel position) 5R Mace shovel 2L Mace press + 5/1000 hold (overhead) 20 yd. walk (In top shovel position) 10 Mace 360 (uninterrupted- changing direction every two reps) 10 Mace squat (uninterrupted, stopped at the top of each rep for a hard 2/1000) :20 sec. rest/ assessment Press starts at top of 5th shovel, walk starts at top of 2nd press. Drive both arms straight and above your eyeline, keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round. Press + hold will very likely govern weight Mace shovel starting and ending 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. Today, unless high-level proficiency is demonstrated in the mace 360, weight should be lighter than in the shovel/ walk. Squat starts at top of 10th 360. Then, 5 aggressive minutes of: 10 "Tall slam ball" @ 8/ 10/ 12lb. W, 10/ 12/ 16lb. M 5 Rocking chair @ same weight, same tool Manage breathing, move with intent and violence, and accumulate as many reps as possible; Hunt the work, don't hide from it. If the rocking chair is old news at this rep scheme, add a convincing "pop at the top" (jump as high as you can, land on springs not stilts, and transition seamlessly to next rep) And finally, “Time under tension”: Max-duration extended-arm mace hold @ 8kg. W, 10kg. M +
50 1-arm or hand-to-hand kettlebell swing @ light, hard, perfect + 15 Airplane push-up
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Today: If truest version of extended-arm hold breaks, we are to reset with the weight still on our body; It does not go to the ground during the two-minute period. Wear the weight.