(Photo: Honoring identity, will surely be the death of me… )
10 rounds of:
20 Mace front pendulum @ 10kg. W, 12kg. M
10 Mace squat (Weight towards the ceiling, of course. Squat begins @ end of 20th front pendulum)
5 Pull-up/ 3/1000 bodyweight row (switch between as needed)
:20 sec. rest
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. Adjust pulling variation if sets of five high-quality, full-range pull-up become unsustainable.
Then, skill work:
Mace 360/ 10-2
Kettlebell snatch
Tripod headstand + variations
Sloppy, soft, or too light to be useful, and anything in this category is time better spent doing something else. Address and adjust details, add weight/ difficulty, make progress. Or, don’t. Once basic positioning is safe and sound, often it takes suitable weight to crack the facade; Hunt the failure, and fix it.
Start and stay with what you need the most, not what you like the most.
So: Under the eye of a qualified trainer, address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Start with the introductory progression of each movement, and move forward as position and proficiency dictate. Embrace the details, and they will improve. Fight them, and they will fight back…
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
And then, “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!