(Specialty warm-up: 20 mace front pendulum, 5L, 5R mace shovel) Positional and mechanical improvement: “Odd Lifts”: Sledgehammer: 2-hand tire smash, hand-to-hand tire smash (today- all skill work features a priority on immediate and aggressive control of hammer once it hits the tire)
Mace: Front pendulum, back pendulum, back pendulum + extension, back pendulum + pull-over, 360, shovel, shovel + press, front press,10-2
Kettlebell: Around-the-body pass, Figure-8, hand-to-hand switches
and “Wolf Brigade Originals”: Elevator sit-up, band crawl, 360 sit-up With the guidance of a qualified trainer and/ or referencing our Movement Library for any details not yet second-nature (please don't deceive yourself, here), practice 1-2 movements from each category and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as appropriate.
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm. Select less movements, and perform more thorough and progressive reps of each. Then, attentively and aggressively: 90 Mace front pendulum 70 Tire smash (Any variation) 50 Rocking chair @ 15lb. W, 25lb. M (use bumper plate) 30 Elevator sit-up @ same 300 Jumprope
Weights for all movements today are scaled to ability, and should pose a significant challenge in each round. Identify all tools and set a path prior to beginning; Transitions are not rest periods. There is no designated rest here; When needed, keep it short, infrequent, and specific (3 breaths or less/ :15 sec.). Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it. If with mindset and movement detail in place, it is still an unpowerful mess, please adjust to 1-arm kettlebell swing, alternating in 5-rep intervals. 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 progress. And then, “Time under tension”: 15 Kettlebell Good Morning @ as close to bodyweight as possible (3 x 5) + 30 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.