30:05

(Specialty warm-up: 20 mace front pendulum, 5L, 5R mace overhead press, 10 calories Airdyne- hard and fast)

Mace overhead press:

10 x 1L, 1R @ as heavy as possible in each, each with a hard, stopped, hands-high 2/1000 overhead

The mace overhead press is no longer "new", but it is still in constant and valuable refinement. It has been going exceptionally well, and it will be curious to observe weights and widths; Please practice intently, remembering that narrower adds weight in often a more significant way than weight adds weight.

Too narrow: When bottom arm is forced to bend to accommodate press in top arm.

High hands, true lock-outs, and strong, neutral spinal position govern weight- and certainly increases.

Then, 20 minutes of: 20 reps mace swing of choice (Front pendulum, back pendulum, 360, 10-2) 10 Kettlebell "Short swing" @ (up to) 1/2 BW 100 Jumprope :20 sec. rest/ assessment Make useful, progress-minded choices in both movement and weight; Change by round as desired, and use no more than 3 movements within the 20 minutes. Transition seamlessly and attentively; Work until the rest, patiently and violently. “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Do not bend arms; Instead, visualize and apply bracing and broadening your upper back. And then, “Time under tension”: Plank hold @ minimum 1/2 BW (Minimum) 25 High-quality sit-ups ("Prison"/ weighted/ properly banded Abmat, V-up, hollow rock, 360) 15 calorie Airdyne cool-down If time reaches two minutes in plank hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.