physical. 02/24/17

    (Photo: “It was a Good day and an Evil day and all was bright and new; And it seemed to me that most destruction was being done, by those who could not choose between the two… ” – Nick Cave.)

    Mace front pendulum:

    2 x 20 @ as heavy as possible uninterrupted

    Mace 360:

    1 x 10 @ as heavy as possible

    Mace 360:

    2 x 10 @ one interval down from above

    Extended-arm mace hold:

    2 x max duration @ 8kg. W, 10kg. M

    Rest as needed between sets, complete in order and as directed. Move and hold in strong, organized positions, and don’t under-lift. When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Reminder: As in heavy lifts with any implement, position and execution govern weight.

    Then, 3 aggressive rounds of:

    10 Kettlebell full-range high pull @ as heavy as possible (round 1)
    5 Kettlebell high pull @ 2 intervals above full-range high pull
    :30 sec. rest

    Weight for full-range high pull decreases one interval each round. Strong set-up, specific timing, and non-casual application of power will make this drill. If timing is off, or position breaks, make adjustments and continue productively and safely. Maximize rest through mindful breathing and focus on what’s next.

    And then, 5 minutes of:

    20 Mace front pendulum @ 10kg. W, 12kg. M
    10 calories Airdyne (legs only, arms in “Prison” position)

    No designated rest- transition aggressively, and accumulate as much work as possible.
    Hustle, breathe, and move both the mace and the bike like you know how your body works.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!