(Specialty warm-up: 10 dowel partial pull-over, 20 mace front pendulum, elevator/ hip-up practice) 36 Mace 360 OR 24 Kettlebell halo Today, in either movement, change direction each rep and add a full 3/1000 pause between each; Standardize the set-up, standardize the re-set, and move with intent. More tension and detail should lead to more work, not less; Scale drill to full ability, using recent work/ rep schemes/ measurements as guidelines and goals. A break of up to :20 sec. may be taken in sets of no less than 12 reps in mace 360 (two total breaks) or 8 reps in kettlebell halo (two total breaks); Use this to help govern weight and strategy. Then, 3 rounds of:
12 Mace shovel + overhead press (2 x 3L, 3R; 1 shovel + 1 press = 1 rep) 12 Extended-arm elevator sit-up/ Hip-up 6 Pull-up 6 Dip 6 3/1000 bodyweight row :30 sec. rest/ assessment Weight for mace shovel + press is self-scaled, and may be adjusted by round- in either width of hands, or actual weight of mace. Mace is recommended for extended-arm sit-up, however sledgehammer, bumper plate, kettlebell, or even dumbbell may be used if needed. 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.
All movements: Position and range govern variation. And then, 6 attentive, aggressive rounds of: 3 Rocking chair (with "pop at the top", if available) @ 15lb. W, 25lb. M (use bumper plate) 6 Abmat sit-up (with same bumper) 12 calories Airdyne/ equivalent (legs only, plate in-hand) 3 breath rest/ reset Transition onto and off of the floor and bike without hands, and transition immediately and aggressively from one to the next; Efficiency, hustle, and positional acuity will govern success in this drill. Wiggling/ wandering: Bonus rounds, for the whole group. And finally, "Time under tension": 15 Kettlebell Good Morning (3 x 5) @ (up to) BW + 30 light, violent, perfect 1-arm or hand-to-hand kettlebell swing 15 cat/ cow stretch
Attentive, thorough, positionally accurate cool-down will lead directly to application of those same strategies in the primary training pieces.