physical. 06/16/17

    (Photo: What we’re doing this weekend. And, possibly even next week. And maybe even the week after that… )

    5 rounds of:

    5L Mace shovel
    20 yd. walk
    (In top shovel position)
    5R Mace shovel
    20 yd. walk
    (In top shovel position)
    10 Mace 360
    10 Mace squat
    :20 sec. rest

    Walk starts at top of 5th shovel. Drive both arms straight and above your eyeline (click here for video demonstration), keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round.

    Mace shovel starting and ending position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle.

    Today, unless high-level proficiency is demonstrated in the mace 360, weight should be lighter than in the shovel/ walk.
    Squat starts at end of 10th 360.

    Then, 5 aggressive minutes of:

    5 Slam ball @ 15lb. W, 25lb. M
    5 Rocking chair @ same

    Manage breathing, move with intent and violence, and accumulate as many reps as possible; Hunt the work, don’t hide from it. There is no rest in a 5-minute conditioning piece.

    And then, “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!