(Specialty warm-up: 20 mace front pendulum, 10 walking lunge, 5 box jump) 5 rounds of: 5 Mace shovel + press (Left- 1 + 1 = 1) 10 Walking lunge (Mace in top shovel position- left) 5 Mace shovel + press (Right- 1 + 1 = 1) 10 Walking lunge (Mace in top shovel position- right) :20 sec. rest/ assessment (weight/ width... ) Mace shovel: Lower body starting and ending position and order of operations should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle. Both hands drive high and hard throughout the entire press, and even harder during the lunge. Thank you. Lunge: Arms remain locked-out with both hands above eyeline during entire set; If lock-out fails, or becomes balance (as opposed to tension), reset briefly and continue safely. Addition of the mace does not change any foundational element of the lunge; If organized overhead position becomes involuntarily unsustainable, adjust to lunge with mace in the extended-arm position. Then: 50 Mace 360 @ two intervals down from heaviest (if heaviest is 16kg. and above)/ one interval down from heaviest (if heaviest is 14kg. and below) Brief rest only as needed during work sets- no less than 10-rep intervals; Wear the weight during rest. Switch directions as desired/ needed, but be sure to end with 25L, 25R. As always, position governs weight, and attention governs position; Choose a weight you are committed to moving, and move it. Reminder: Switch top-to-bottom hands often, and while moving in both directions. Thank you. And then, 5 attentive, aggressive rounds of: 5 Chin-up/ 3/1000 underhand bodyweight row (Never allow pace to change range) 5 Box jump @ (up to) 24″ W, 30″ M 5 Broad jump 150 Jumprope No designated rest here. If needed, keep it to 3 breaths or less, no more than twice. Position is attentive, pace is strong; Once baseline conditioning is established, this is as short and simple, or as lengthy and arduous as your mind makes it. Box jump height is scaled to ability; Not to exceed 75% of 1RM. 3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. 3/1000 is... 3/1000. Always.
And finally, “Time under tension”: 25 Kettlebell Good Morning @ self-scaled and challenging (10 + 10 + 5 or 5 x 5) + 50 1-arm/ Hand-to-hand kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) 10 Sumo squat (15lb. W/ 25lb. M- use bumper plate) Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.