(Photo: Sometimes chaos is the only path to catharsis; Sometimes making more noise than you need to is the only way to be heard at all… )
15L, 15R Mace shovel/ 30 Kettlebell deadlift
30 Mace 360/ Kettlebell halo
60 Medicine ball throw
90 Mace front pendulum
1 minute rest
30 Mace 360/ Kettlebell halo
30 Medicine ball throw
30 Mace front pendulum
1 minute rest
60 Mace squat
Select weights intelligently and to full ability, and transition seamlessly from movement to movement. Position considered, each set should be as challenging as possible; If multiple interruptions are required (not desired… ) adjust immediately and continue safely.
Then, 6 minutes of:
60 Jumprope
3 Burpee
1 Inchworm
Breathe like you know how, do not allow movement transitions to become rest, and push your pace; There is no value to brief, casual conditioning.
And then, “Time under tension”:
(Minimum) 30 High-quality sit-ups (Dowel/ “Prison” Abmat, V-up, hollow rock, 360)
30 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!