(Specialty warm-up: 20 mace front pendulum, 5L, 5R mace shovel) Perform as many quality, powerful reps as possible of: Mace shovel @ 10kg. W, 12kg M (3 minute round) Mace front pendulum @ 10kg. W, 12kg. M (3 minute round) Rocking chair @ 15lb. W, 25lb. M (use bumper plate) (2 minute round) Band crawl/ Partner drag/ broad jump (2 minute round) Medicine ball throw @ 10/ 12lb. W, 14/ 16lb. M (2 minute round) Goal is 1 minute rest between. If in timing a partner, the rest ends up longer, be sure the performance following it reflects the additional rest. Movements are to be performed in listed order, with exception of band crawl and medicine ball throw, which may be completed in any order desired, or as access to space/ equipment demands. Preference is band crawl or partner drag, with broad jump as a suitable- but more different than similar- alternative. Lifts and throws: Switch sides/ direction/ hand position as desired, being sure to match left-to-right as closely as possible. Focus on mechanics, and move with power and intent in each round. Note: Accumulating reps on a descending clock is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight/ output. Additionally, strategizing brief rest by assessing previous/ recent performance (as opposed to working until fatigue has already gotten too far ahead of you... ) is often a sound strategy when training on a descending clock. Then: 50 Tipped-forward hammer/ mace squat (10 x 5L, 5R top hand- mechanics govern weight- keep it light, adjust as needed) Tipped-forward squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, these will be light, challenging, and helpful; Rest briefly as needed, and put in what you expect to get out. Hard, patient, diagnostic, full-range reps, or... do something else... For example, evaluating why you're here. And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Battle rope If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.
Any full stop of motion/ visible lack of effort: One additional :20 sec. round per occurrence.
If battle rope is unavailable, adjust to any high-paced, low-risk, unloaded movement (good jumping jacks, fast single-under jumprope, hard, accurate shadowboxing, bodyweight row... )
And finally, “Time under tension”: 15 Kettlebell Good Morning (or kettlebell suitcase Good Morning) @ heavy, self-scaled (3 x 5) + 50 1-arm kettlebell swing (5 x 5L, 5R) @ 25lb. W, 35lb. M (cool-down weight)
Switch arms in a powerful and organized manner in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.