Positional and mechanical improvement:
Rotational/ lateral movement drills, lifts, and swings
Beginner/ Intermediate: Medicine ball throw, mace front pendulum and back pendulum, mace shovel, kettlebell Figure-8
Advanced: Mace 360, 10-2, varial, piroutette swing
At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as wp-contentropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then:
20 Kettlebell Figure-8 @ heaviest
:20 sec. rest
20 Kettlebell Figure-8 @ medium
:20 sec. rest
20 Kettlebell Figure-8 @ lightest
:20 sec. rest
60 Medicine ball throw (Wall- 12lb. W, 16lb. M)
Powerful, organized movement, aggressive pace, and no extra rest; Simple should not equal casual.
And then, for max calories:
One minute Airdyne sprint
Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from last week; Matching effort should go without saying.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up)
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.