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10 x 10 @ challenging and uninterrupted in each set (recommended minimum 10kg. W, 12kg. M)
Rest as needed between sets. Mace squat is performed with hands together and arms straight/ nearly straight- If hands need to be separated or arms need to bend more than 10-15 degrees, adjust weight. When scheme is listed as “10 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, as quickly as possible, 10 rounds of:
Move quickly and in excellent positions; speed is not a substitute for form (or mechanics).
5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
In the “Prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout.
And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Airdyne @ 100%
Though output may change, effort should remain at 100% in each and every round. Note total calories completed.
Visible drop in effort/ “Victim face”: 2 additional rounds for the group; Never be the catalyst for “extra credit”.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!