4 x 6 @ as heavy as possible in each
Today, the goal is achievement of the heaviest possible 6-rep mace 360. Sets may be broken into 3L + 3R, or 3 x 1L, 1R- whichever creates better position. “Holster” the mace at the end of each rep (side of biceps and elbows attached to body). This both standardizes a start- and- end point to the movement, and helps ensure that over-straightening of the arm at the beginning doesn’t lead to misdirected reps.
Then, 6 rounds of:
Today: Each mace shovel includes a 5/1000 in the organized, locked-out, top position. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch = 1 rep.
And then, “Time under tension”:
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.