(Specialty warm-up: 20 mace front pendulum) 15 rounds of: 10 Mace front pendulum @ (minimum) 10kg. W, 12kg. M 5 Mace squat (Squat begins @ end of 10th pendulum; Intermediate/ Expert: Transition from one to the other using our "Mace Varial") 2 Pull-up OR 5/1000 overhand bodyweight row (as needed) :20 sec. rest/ assessment Mechanical, standardized execution and ranges of motion; Each good rep should look the same. Squat standards do not change with a mace in-hand, or with fatigue in play. Adjust pulling variation if sets of two high-quality, full-range pull-up become unsustainable. Conversely, if two is old news, scale to full ability until it isn't. Then, skill work: Mace 360/ 10-2/ Shovel/ Presses Kettlebell snatch (use 3-movement progression) Tripod headstand + variations Sloppy, soft, or too light to be useful, and anything in this category is time better spent doing something else. Address and adjust details, add weight/ difficulty, make progress. Once basic positioning is safe and sound, often it takes suitable weight to crack the facade; Hunt the failure, and fix it. Start and stay with what you need the most, not what you like the most; Less movements practiced, more work and progress in each, please. So: Under the eye of a qualified trainer, or using our Movement Library and YouTube channels as reference, address details, accumulate short, hard sets of great practice reps, and once improvement is made, add weight as needed to fact-check position. Start with the introductory progression of each movement, and move forward as position and proficiency dictate. Embrace the details, and they will improve. Fight them, and they will fight back… Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
And then, “Time under tension”: 1 minute plank hold @ BW, or as close as structurally possible (weight loaded over hips/ low back, not shoulders) 25 Kettlebell Good Morning @ self-scaled and challenging (10 + 10 + 5) + 50 1-arm/ Hand-to-hand kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.