physical. 01/19/18

    (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!