(Specialty warm-up: 10 walking lunge @ 1/4 BW, 20 aggressive, heavy mace front pendulum- 10L, 10R) 50 Walking lunge @ 1/2 BW Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality. No weight in the back rack. Method of carry is scaled to your ability: Farmer, front rack, Goblet. No barbell. Then: 5 x 1L, 1R 5-count Turkish Get-up @ (up to) 40% of 1RM Each rep should take nearly one full minute; pause for a hard, organized 5/1000 in each transition. This will be light, valuable, and challenging. Our 5-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 5/1000 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 5/1000 will catch it and force an adjustment. And then, "Odd Lifts" skill work:
Mace lifts and swings, and sledgehammer
If unfamiliar with our Odd Lifts list, please refer to the Movement Library/ SME page on the main website!
"Odd Lifts" concepts: Lateral/ rotational/ valuably unconventional. Repeatable. Transferable. Sustainable. No guessing, no circus tricks.
Sloppy, soft, or too light to be useful, and anything in this category is time better spent doing something else.
And finally, “Time under tension”: 5 x 10 Mace front pendulum @ minimum 12kg. W, 14kg. M (Posture and grip practice/ development- not conditioning. Heavy, please.) 15 Airplane push-up (chin, chest, and hips all "land" at the same time, and also lift at the same time... ) 15 Dowel partial pull-over 15 calorie Airdyne/ equivalent cool-down