3 minutes extended-arm mace hold @ (up to) 10kg. W, 12kg. M
30 steps kettlebell/ dumbbell plank walk @ (minimum) 35lb. x 2 W, 55lb. x 2 M
Hold: Using an organized mace shovel, lift into starting position and hold with broad chest, hands together, and hips underneath you. If break is needed, keep it to three breaths (not to exceed :15 sec.) and take it off the clock; Weight drops, clock stops.
Plank walk: Arms start and stay straight, and body stays in a plank- not a pike- position. :15 sec. rest may be taken up to 3x during the 30 reps.
Then, 2 rounds of:
The 1 minute between rounds is optional today- maintaining position and pace are not. Strategize your path- if the “rest” options will impact performance more significantly than a seamless transition, then choose no rest.
In order for throwing a ball at a wall or hitting a tire with a hammer to be more than novelty, they need to be performed with power and fluidity. Focus on mechanics, execution, and timing, and smash both like you mean it.
And then, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M
Today, dumbbell or kettlebell is held directly over chest. 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.