(Photo: The border of safety and self-destruction.)
Mace shovel press:
3 x 5L, 5R @ as heavy as possible in each set
5 x 1L, 1R @ heaviest above
Alternating arms as directed, move mace into and out of a no-guessing shovel position to begin and end each set. Rest/ adjust weight as needed. When scheme is listed as “5 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.
Today: This is a newer lift for us, and therefore certainly for you; Start light, please reference video attached and note the details of the movement, do not guess, and make progress. If suitable mace/ hammer is not available, adjust to kettlebell strict press.
Then, 7 rounds of:
Make ambitious choices in both weight and pull-up variation, and adjust by round as needed. Focus hard, address mechanics from floor-to-ceiling, and do not under-work.
And then, as quickly as possible:
Organized, powerful, simple movement. Stay tight, lift- land- and stand with authority; No wiggling, no guessing. If rest is needed, keep it short and specific (3 breaths or less/ :15 sec.).
Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
And finally, “Time under tension”:
25 dowel partial pull-over + 25 Abmat sit-up @ 1/4 BW
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!