(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 demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!