(Specialty warm-up: 20 mace front pendulum, 10 kettlebell swing @ (minimum) 1/2 BW) 10 Tire flip (Or, if needed, 5 rounds of: 1 kettlebell deadlift + 5/1000 @ top + 10 kettlebell swing + 5 straight jump) 20 Mace 360 @ as heavy as possible (switch L to R and top to bottom hand evenly) 100 Mace front pendulum + extension (10/1000 extension every 10 reps) 100 1-arm/ Hand-to-hand kettlebell swing @ (up to) 1/4 BW Weight for each movement is self-scaled, and should pose a significant challenge. Rest is short and specific when needed (3 breaths or less/ :15 sec.). 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. 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. Safety considered, mace should not go to the ground until at least a 20-rep set is complete. Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Especially important in a 1-arm swing: Do not bend your arm, or allow the weighted arm to dip forward- Broad, square chest, with arms "short and straight". Then: 100 Extended-arm walking lunge @ (minimum) 10lb. W, 15lb. M (use bumper plate, hammer, or mace) Posture practice, midline stability insulation, and simple, basic suffering. Weight is to be held in front of you at chest level, and stay there throughout. Light, meticulous, aggressive lunges; If the weight changes levels due to fatigue or inattentiveness, omit the rep and repeat it. Brief rest (3 breaths or less/:15 sec.) in no less than 10-rep intervals.
And then, “Time under tension”: 25 Kettlebell Good Morning @ self-scaled and challenging (5 x 5) + 50 1-arm or hand-to-hand kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) 15 Sumo squat (15lb. W/ 25lb. M- use bumper plate) + 15 calorie Airdyne/ equivalent cool-down Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.