4 x 5 @ as heavy as possible in each
Rest as needed between sets. Safe, organized extension of arms and strong lock-out (with wrists straight) govern weight in each round. Root into the floor, brace midline, and tuck hips throughout each set.
Then, 10 minutes of:
20 Mace swing (Weight and movement scaled to ability in each round)
20 Kettlebell kayak @ 25lb. W, 35lb. M
:20 sec. rest
Movement suggestions include (in order of difficulty): Front pendulum, back pendulum, dynamic curl, 360, 10-2, varial, full pendulum.
Use ambition tempered with reality in each round when making both movement and weight selection- if position breaks, or sets require more than one interruption, adjust back and continue safely.
Our “kayak” is a full-range Russian Twist and involves organized trunk rotation and a touch of the implement to the ground on both sides of the body. L + R side touch = 1 rep.
And finally, “Time under tension”:
Max-duration bar hang
Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.