(Photo: We must learn through learning; If it could happen another way, it would be called something else. )
20 minutes of:
Weight is self-scaled, and may change as desired/ needed during designated time. Suggested switch is 3L, 3R, with no more than 5L, 5R.
Proficiency considered, switch between clean and swing clean by round if desired; Choose variation that allows for the safest, most powerful movement of the most weight. “Locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause… don’t guess.
At each 5-minute mark: Clock stops, 10 pull-up are completed, and work resumes. Hustle, demand full range of motion, and make progress. Or, don’t.
Then, as quickly as possible:
100 Mace front pendulum @ 10kg. W, 12kg. M
Attempt no drops to the ground; Preferred, if rest is needed, is decelerating the mace and keeping it in-hand. Make this extremely simple drill extremely difficult. Or… don’t.
And then, “Time under tension”:
200 yd. Farmer walk @ 1/2 BW (50% in each hand) + Plank hold @ minimum 1/2 BW + 25 dowel partial pull-over
Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.
If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!