(Specialty warm-up: 20 mace front pendulum, jumprope selection)
Mace squat:
3 x 5 @ scheme-appropriate weight/ angle (as heavy as structurally and strategically possible for 5)
5 x 15 @ as heavy as possible in uninterrupted sets (recommended 10kg. W, 12kg. M)
Mace squat is performed with hands together and arms "short and straight"/ nearly straight- If hands need to be separated or arms need to bend more than 10-15 degrees, adjust weight. Remember, also, that we can "adjust weight" quickly and convincingly by adding even a minor forward-lean to the mace- Our "Tipped-forward mace squat". Switch top to bottom hand as needed/ desired.
When scheme is listed as “5 x 15″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight; Braced neutral torso and below-parallel level-change are never suggestions.
Today: Perform 3L, 3R mace overhead press (hard, organized, patient- both hands drive high and hard throughout) + 5 dip immediately following each set of squat, and rest as needed after the three movements are complete.
Then, 10 minutes of:
20 Mace 360
40 Mace front pendulum
120 Jumprope
:20 sec. rest/ assessment
Mace weights are scaled to full ability, do not need to be the same for both movements, and may adjust by round as needed. Make ambitious choices, make progress. Adjust left-to-right direction and top-to-bottom hand as desired, but evenly; It makes a difference.
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 superlative progress.
And then, “Time under tension”: 25 Kettlebell Good Morning @ self-scaled, heavy enough to be useful (5 x 5) + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 10 x 10 low, hard hollow rock + stand-up (1 stand-up following 10 rock; no more than :15 sec. between sets) Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.