(Specialty warm-up: 1L, 1R slow, perfect Turkish Get-up, 20 mace front pendulum, 10 box jump w/ bumper plate) 10 minutes of: 2-count Turkish Get-up @ 40% of 1RM Move and pause in organized positions, switch left-to-right as desired; Early and often is a sound strategy for beginners, and anyone struggling with the details. Attempt as little rest as possible, and adjust weight as needed if any position breaks. Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment. Today, in addition to any other element requiring extra attention, please practice the powerful shoulder-elbow-hand climb off your back + corresponding thumb turning out/ back on the weighted arm. Either, minus the other, will be more challenging in transition and allow for less weight to be safely maneuvered. Then: 30 Mace 360 + extension (3/1000 extended-arm hold in each rep- change direction and top-to-bottom hand as desired, and evenly) 50 Mace 360 (Reset to holster each rep, no extension- change direction as desired) 70 Mace front pendulum + extension Weight for each movement is self-scaled, and should pose a significant challenge. Position considered, weight in non-extension rounds may be heavier. Rest is short and specific when needed (3 breaths or less/ :15 sec.) Mace 360 + extension/ Mace front pendulum + extension: Goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting/ working position (holster/ close to body) and an incorrect one (arms extended). Provided position is sound and proper tools are available- don’t under-lift.
Front pendulum + extension: Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. **Decelerate the mace in 10-rep intervals and perform an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 10/1000, and return to holster to begin the next 10 reps.** Ideally, mace should not go to the ground until 70-rep set is complete. And then: 25 Box jump @ 25/ 35lb. W, 35/ 45lb. M (use bumper plate) 25 Box jump @ 15/ 25lb. W, 25/ 35lb. M 25 Box jump @ powerful, organized, unweighted- jump up and jump down is preferred Today, max jump height is 20″ W, 24″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy. Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment.
Unless there is a legitimate reason not to, please jump down in the unweighted round: Receive the floor; Land on "springs not stilts", stay loaded, and jump again.
And finally, “Time under tension”: 5 x :20 sec. Farmer hold @ over BW + 25 Kettlebell Good Morning @ self-scaled + 50 1-arm kettlebell swing (with external rotation bias) @ 35lb. W, 55lb. M (5 x 5L, 5R) + 5 x :20 sec. full-effort, positionally vigilant hollow hold Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one. **Today**: Adjust by round as demanded; If you have to drop the weight during the work round, it is too heavy for this drill. Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.