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(Specialty warm-up: 10 bench press @ 1/2 BW, 5/1000 @ top, 20 mace front pendulum, 10 mace squat) Bench press: 5 x 7 @ 60% of 2RM, 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 7″, 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.

Then, 10 rounds of: 10 Mace 360/ 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 the end of 10th 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; This simple drill should have an appearance of control, violent fluidity, and composure.

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

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