(Specialty warm-up: 5L, 5R mace shovel, 10 kettlebell halo + 2/1000 extension) “Odd Lifts” tests- 1 x 3-minute round of each movement, with no more than 3 minutes rest between (if timing a partner). Complete in order. Perform as many quality, powerful reps as possible of: Mace shovel @ 10kg. W, 12kg M (stop at the top) Mace 360 @ 8/ 10kg. W, 10/ 12kg. M Mace front pendulum @ 10kg. W, 12kg. M Tire smash @ 6/ 8lb. W, 10lb. M Switch sides/ direction as desired, being sure to match left-to-right as closely as possible. Focus on mechanics, mind your mind, and move with intent. If designated weights do not work/ hold up for the designated duration, of course- complete the task with high effort and excellent mechanics, lighter.
- Mechanics lead, pace follows; One leads to the other, but the other never leads back. -
Note: Accumulating reps on a descending clock is not done at the expense of form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight and pace.
Additionally: If this training piece is "easy", please question the participant, not the process. Three aggressive, attentive minutes, for a hard-minded athlete with a strong foundation in any of these movements, should be an assassination.
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it. If it is clunky or listless, replace with 10L, 10R 1-arm kettlebell swing + 10 "Tall slam ball" for the 3-minute duration.Thank you.
Then: 100 Medicine ball throw/ “Tall slam ball” @ 8lb. W, 12lb. M
20 calories Airdyne/ equivalent (Immediately, violently, arms-and-legs)
Alternate between throw variations as desired in no less than 10-rep intervals, do not stop until finished. Hurt the wall, hurt the ball, empty the tank.
Reminder: How many is 100 when we're tired?
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And then, “Time under tension”: 20 Kettlebell Good Morning @ (minimum) 1/2 BW +20 Kettlebell snatch (5 x 2L, 2R) @ light, perfect, full 1/1000 overhead 20 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) Kettlebell snatch: Consider recent skill work, and practice with the intent of expanding on previous improvement. Kettlebell swing: Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.