(Specialty warm-up: 10 Extended-arm Goblet squat/ mace squat, 10 V-up) Mace squat: 10 x 10 @ challenging and uninterrupted in each set (recommended minimum 10kg. W, 12kg. M) Rest as needed between sets. Mace squat is performed with hands together and arms straight- If hands need to be separated or arms need to bend more than 10-15 degrees, adjust weight. Additionally, if sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. If suitably heavy mace is not available, please remember that degree of tipped-forward makes an excellent, and very difficult option. Reminder: Position and range of motion always govern weight; Weight today may increase as the groove is greased, or decrease as fatigue sets in or focus lessens. Today: **First five rounds**- 2L, 2R kettlebell halo + 5/1000 extension **Last five rounds**- 10 mace 360 at accessory weight immediately following squat, and then rest. Then, as quickly as possible, 10 rounds of:
2 5/1000 bodyweight row (overhand grip + barbell)
5 "Prison" Abmat sit-up
Move quickly and in excellent positions; speed is not a substitute for form (or mechanics). 5/1000 row: In this variation, we hold for a full 5/1000 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.
Push-up: Scale to ability- up, down, or sideways, this equates to moving to the best of your current ability in each rep, of each set. If standard push-up is old news, adjust up. If standard push-up is wiggly, adjust as little as needed to make it not so. Assess/ Address/ Improve!
And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Airdyne/ equivalent @ 100% Though output may change, effort should remain at 100% in each and every round. Note total calories completed. Visible drop in effort: Two additional rounds for the group, or an additional 3 x :20 sec. if training on your own; Never be the catalyst for “extra credit”.
And finally, "Time under tension":
Select one hinge position lift and perform 25-50 intelligent, moderate-weight reps (kettlebell/ mace/ medicine ball Good Morning, kettlebell deadlift, kettlebell swing/ variations...)
1 x max duration, full-effort hollow hold- No effort less than :30 sec. is accepted