(Specialty warm-up: 10 dowel partial pull-over, 20 mace front pendulum, 5L, 5R mace shovel- narrower, heavier) 3 rounds of: 5L Mace shovel
3L Mace overhead press
20 yd. walk (in top shovel position) 5R Mace shovel
3R Mace overhead press
20 yd. walk (in top shovel position) 30 Mace 360 :30 sec. rest/ assessment Press starts at top of 5th shovel, and walk starts at top of the 3rd press. Drive both arms straight and above your eyeline, keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round. Mace shovel starting and ending position 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; We have begun prioritizing this, and often ask people to assess from the bottom-up, not the top-down. Narrower- provided both arms are still 100% straight overhead- is harder, and better.
Assess weights by round; If one tool can be used based on sharp strategy and intelligent adaptation, use it. If more than one is needed, identify why.
Then, 3 rounds of: 30 Tire smash (Left)
5 Inchworm 30 Tire smash (Right) 15 Bodyweight row
5 Underhand bodyweight row
(up to) :15 sec. rest/ assessment
Hustle in transitions, and attempt no rest during rounds. Sledgehammer weight is self-scaled, and should allow for powerful, uninterrupted sets. Do not compromise position for pace in any of the bodyweight movements. Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it. If with mindset and movement detail in place, it is still an unpowerful mess, adjust to 1-arm kettlebell swing (1st 30) and "Tall slam ball" (2nd 30). And then, "Time under tension": 25 Kettlebell Good Morning/ Suitcase Good Morning @ self-scaled (scheme and weight) +
15 High-anchored hinge @ (minimum) 1/4 BW +
50 1-arm or hand-to-hand kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
15 Cat/ cow stretch
Kettlebell swing: Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.