(Specialty warm-up: 5L, 5R mace shovel, 5L, 5R 1-arm kettlebell swing, 5 "Floor to feet")
Kettlebell push press: 3 x 3L, 3R @ as heavy as possible in each set, each rep stopped for a hard 1/1000 @ top
Kettlebell snatch: 3 x 5L, 5R @ (up to) 75% of heaviest push press weight from above each rep stopped for a hard 1/1000 @ top Complete all designated sets of each lift before moving to the next. Non-guesswork position and violent, organized execution govern weight; Too light, inattentively, or unspecifically, kettlebell lifting becomes the gimmick that many in the strength world assume it to be. Today: Perform 5 Airplane push-up immediately following each set of lift, and then take reasonable rest (:30 sec. or less). Airplane push-up simply begins and end with chin/ chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates. (Don't smash your face on the ground... Funny to watch, but not what we're trying to do... )
Then, 5 rounds of: 10 Mace shovel @ (minimum) 10kg. W, 12kg. M - each rep stopped at the top 5 x 1L, 1R Mace shovel press @ same (may begin at end of 10th rep) 10 Mace 360 + extension/ 20 Mace front pendulum + extension :20 sec. rest/ assessment
Transition seamlessly between movements; Keep rest to designated interval. Recover breathing quickly, and emerge ready to brace and move with intent and composure.
Mace 360 + extension/ 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 anywhere near extended). Provided position is sound and proper tools are available- don’t under-lift.
Pendulum: 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. Ideally, mace should not go to the ground more than twice.
And then, 5 rounds of: :20 sec. Goblet hold (Kettlebell high pull + Goblet catch + 20/1000) @ minimum 1/2 BW :20 sec. “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor) :20 sec. rest Transition immediately between hold and movement. Accumulate as few drops and as many reps as possible, and work hard to match output throughout; No soft lifts, no lazy reps. And finally, “Time under tension”: 5 x 5 Kettlebell Good Morning @ self-scaled, challenging + 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) + 10-calorie Airdyne sprint + 250 Jumprope (Timed and noted) + 25 Cat/ cow stretch Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.