(Specialty warm-up: 5L, 5R mace shovel, 20 mace front pendulum) In order: 20 Mace shovel + 10/1000 hold @ top of each (2 x 5L, 5R) 30 Mace 360 + extension/ Kettlebell halo + extension (5/1000 hold in each rep- change direction as desired) 40 Mace 360/ Kettlebell halo (Reset to holster each rep, no extension- change direction as desired) 50 Mace front pendulum + extension (10/1000 extension every 10 reps- weight stays off the ground throughout) Weight for each movement is self-scaled, and should pose a significant challenge. Weight in non-extension rounds should 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 50-rep set is complete. Then 2 aggressive rounds of: 30 Non-barbell bodyweight row 300 Jumprope Anchor on ropes, rings, bands, belts, gi's, hooks, or any combination of. Brief rest in no less than 10-rep intervals; Mechanics or range do not change as we fatigue or alternate anchor. Focus harder, address the details that we take for granted when fresh, and demand quality reps.
And then, “Time under tension”: 25 Kettlebell Good Morning @ self-scaled and challenging (5 x 5) + 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) 50 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. This is hard, accurate work- but is part of the cool-down; Take breaks and assess weight/ position accordingly.