Mace front pendulum + extension:
3 x 30 @ scaled to ability in each set
Rest as needed between sets. When scheme is listed as “3 x 30″, it always refers to “Sets” x “Reps”.
Today: We will decelerate the mace in 10-rep intervals and feature an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 5/1000, and return to holster to begin the next 10 reps. Mace should not go to the ground until 30-rep set is complete.
Goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting position (holster) and an incorrect one (arms extended). Provided position is sound and proper tools are available- don’t under-lift.
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”:
Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace
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: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.