2 rounds of:
Mace shovel + 20 yd. walk @ top + 20 yd. lunge back (mace locked out overhead) - left side
Mace shovel + 20 yd. walk @ top + 20 yd. lunge back (mace locked out overhead) - right side
:20 sec. rest/ assessment (assess both true weight and “relative weight”/ hand width)
Arms are 100% straight in both walk and lunge; Both arms are “pressing” to the ceiling at all times! Hands are medium-to-narrow.
Then, 10 minutes of:
5L Mace “Short shovel”
5L Mace curl + press
5R Mace “Short shovel”
5R Mace curl + press
:20 sec. rest
If available, weights are recommended to change between movements; Shovel- heavier, curl + press- lighter.
“Short shovel” begins and ends in standard shovel starting position, and features powerful hip timing and drive to launch back hand “out of pocket”, and aggressive, attentive arms. Mace is expected to “controlled float” to eye level, and then return by retracing our steps to the floor. Adjust both hands and weight to draw value from this short-range, high-torque movement. This is, in our experience, a useful and primarily skill-building kettlebell swing complement.
Curl + press: Back of the hand begins and ends every rep next to (not in front of) the thigh. Hunt for a true top position, with a hard, straight bottom arm, and then press overhead to a mace shovel top position. Adjust and angle bottom hand as desired to elicit varied (and valuable) response.
And then, aggressively and attentively:
50 Mace dynamic curl