(Specialty warm-up: 20 mace front pendulum, 5L, 5R mace shovel) “Odd Lifts” tests- 1 x 2-minute round of each movement, with no more than 2 minutes rest between. Complete in order. Perform as many quality, powerful reps as possible of: Mace shovel @ 10kg. W, 12kg M (stop at the top) Mace 360 @ 8/ 10kg. W, 10/ 12kg. M Mace front pendulum @ 10kg. W, 12kg. M Tire smash @ 6/ 8lb. W, 10lb. M Switch sides/ direction as desired, being sure to match left-to-right as closely as possible. Focus on mechanics, mind your mind, and move with intent.
- Mechanics lead, pace follows; One leads to the other, but the other never leads back. -
Note: Accumulating reps on a descending clock is not done at the expense of form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight and pace.
Additionally: If this training piece is "easy", please question the participant, not the process. Two aggressive, attentive minutes, for a hard-minded athlete with a strong foundation in any of these movements, should be an assassination.
If a suitable mace/ hammer/ tire is not available, please adjust to- in order:
Kettlebell swing @ (up to) 1/2 BW
Kettlebell halo @ (up to) 1/4 BW
Kettlebell around-the-body pass/ Figure 8 @ (up to) 1/4 BW
"Tall slam ball" @ accurate, powerful, violent
Then: 100 Medicine ball throw/ “Tall slam ball” @ 8lb. W, 12lb. M 20 calories Airdyne (Immediately, violently, arms-and-legs)
Alternate between throw variations as desired in no less than 10-rep intervals, do not stop until finished. Hurt the wall, hurt the ball, empty the tank.
Reminder: How many is 100 when we're tired?
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And then, “Time under tension”: 20 Kettlebell Good Morning @ (minimum) 1/2 BW +20 Kettlebell snatch (5 x 2L, 2R) @ light, perfect, full 1/1000 overhead 20 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) Kettlebell snatch: Consider recent skill work, and practice with the intent of expanding on previous improvement. Kettlebell swing: Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.