(Photo: The vicious circle: Never wide open, but never fully closed.)
5 rounds of:
20 Kettlebell Figure-8 @ as heavy as possible in each round
10 Kettlebell halo – extension @ challenging and uninterrupted in each round (today- 10 extensions from ONE halo)
If kettlebell Figure-8 is not yet in your toolbox, or is too light or clunky to be useful, adjust to challenging 1-arm kettlebell swing.
Please note today’s adjustment to kettlebell halo – extension. Set up each lift like it’s heavy, and lock out with authority; No lazy lifts, no soft movement.
Then, 5 rounds of:
3L, 3R Mace shovel
3L, 3R Mace 360
:30 sec. rest
Each set of each movement should be as heavy as possible/ available. Position is earned with practice, and “as heavy as possible” designations are earned with position. No guesswork, no bro-reps, no lazy lifts.
And then, 5 aggressive minutes of:
5L, 5R Mace 360 @ 8kg. W, 10kg. M
5 Mace squat (Begins @ end of 10th 360)
5 breaths rest (no more than :15 sec., taken no more than 3 x throughout)
Mechanical, standardized execution and ranges of motion; Each good rep should look the same. Squat standards do not change with a mace in-hand, or with fatigue in play.
And finally, “Time under tension”:
25 Kettlebell/ Mace Good Morning @ self-scaled and challenging + 100 1-arm kettlebell swing @ 35lb. W, 55lb. M (10 x 5L, 5R)
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!