(Photo: The complexity of our world can often eclipse its important and beautiful simplicities; Squint if needed, but don’t lose sight.)
10 rounds of:
2L, 2R Mace 360
:20 sec. rest
Each set of mace 360 is as heavy as possible- adjust as needed if position breaks or reps become singles. If mace 360 is not yet in your toolbox, is not yet heavy enough to be useful at designated rep scheme, or suitable weight mace/ hammer is not available, perform kettlebell halo at same scheme.
Then, 5 rounds of:
10 Mace 360
10 Extended-arm mace walking lunge
10 Box jump (With mace)
100 Jumprope
Weight is scaled to ability, and should pose a significant challenge in each set; Goal is completion of each round with the same single weight. Transition seamlessly, and move aggressively.
Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a mace) can require some adjustment.
And then, “Time under tension”:
(Minimum) 25 High-quality sit-ups (Dowel/ “Prison” Abmat, V-up, hollow rock, 360)
25 calorie Airdyne cool-down
(Minimum) 1 mobility position (Evaluate/ test- re-test/ note improvement)
Less specificity does not mean less accountability; think, fact-find, work hard, make progress.
Or, do 25 half-lazy sit-ups and some unspecific mobility and continue to wonder why your strength and positioning aren’t improving.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!