(Photo: Dead details in a world of dying attention to… )
10 x 2L, 2R Mace shovel + 5/1000 hold @ top
1 minute extended-arm mace hold @ 10kg. W, 12kg. M
1 minute rest
10 x 2L, 2R Mace 360 @ as heavy as possible in each
1 minute extended-arm mace hold @ 10kg. W, 12kg. M
Brief rest only as needed during work sets; Wear the weight during rest. As always, position governs weight, and attention governs position; Choose a weight you are committed to moving, and move it.
Then:
Benchmark
“Waking the Dead” 6:55
(Suicidal Tendencies– “Controlled by Hatred/Feel Like Shit… Deja Vu”)
20 Tire smash (10L, 10R- Any variation) @ 6/ 8lb. W, 10/ 12lb. M
10 Tire/ Box jump (With hammer- height scaled to ability)
Count and note rounds and partials completed in 6:55 (Ex. 8 rounds + tire smash= 8.1). Demand at least a partial round improvement over last time.
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.
Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer) can require some adjustment.
And then, “Time under tension”:
25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R)
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!