(Photo: The elusive hang power clean + self-defense protocol. Top secret, until now… )
Positional and mechanical improvement:
“Wolf Brigade Originals”:
With the guidance of a qualified trainer, practice a few movements from each category listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
50 Mace front pendulum @ as heavy as possible
Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than one trip to the ground.
And then, 4 rounds of:
Today, if available, use mace for tire smash. If mechanics break or selected weight creates a compromised position, make an immediate adjustment and continue safely.
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
And finally, “Time under tension”:
Extended-arm mace hold @ 8kg. W, 10kg. M
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.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!