(Photo: Consistency is 5% suggestion, and 95% expectation.)
“Odd Lifts” tests- 1 x 2-minute round of each movement, with 1-minute rest between. Perform in order.
Perform as many quality, powerful reps as possible of:
Mace shovel @ 10kg. W, 12kg M
Mace 360 @ 8kg. W, 10kg. 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.
Note: Accumulating reps on a descending clock is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight/ output.
Then:
100 Medicine ball throw/ “Tall slam ball” @ 8lb. W, 12lb. M
Alternate between as desired, do not stop until finished. Hurt the wall, hurt the ball, empty the tank.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball wp-contently. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
And then:
50 Pistol-grip kettlebell squat (5 x 5L, 5R- mechanics govern weight- keep it light, adjust as needed)
Pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.
And finally, “Time under tension”:
(Timed) 15-calorie Airdyne sprint + 50 hollow rock @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!