(Photo: The quality and versatility of our conditioning is a product of the sincerity and severity of our conditions.)
5 rounds of:
5 Chin-up
10 Mace 360 + extension/ Kettlebell halo + extension
Mace/ kettlebell weights and chin-up variation are scaled to ability in each round. Strive to complete the most challenging lifts/ movements you can, and only scale when range of motion fails or position breaks. Rest briefly as needed.
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 chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip.
Mace 360: Today, each rep will feature an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 3/1000, and return to holster to begin the next rep.
Goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting position (holster) and an incorrect one (arms extended). Rest as needed between sets, and- provided position is sound and proper tools are available- don’t under-lift.
Then, 5 rounds of:
5L Kettlebell swing
3L Kettlebell swing clean
:30 sec. rack hold (top of 3rd swing clean)
5R Kettlebell swing
3R Kettlebell swing clean
:30 sec. rack hold (top of 3rd swing clean)
Make ambitious choices, work hard for fluid, seamless transitions, and only adjust weight if position breaks or rep scheme becomes unsustainable; Too heavy is too heavy, but too light is too light. Rest as little as possible.
And then, “Time under tension”:
50 1-arm kettlebell swing @ 35lb. W, 55lb. M (cool-down weight) + max-duration plank hold (organized top of push-up) + 25 calorie Airdyne @ cool-down pace
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in plank hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!