physical. 06/19/15

    Greg. Mace.
    Greg. Mace.

    Back squat:

    5 x 5 @ 75% of 2RM from 06/08/15

    Rest as needed between all sets. Provided lifts are performed at current, recent percentages, if sets require interruption pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

    Then, 5 rounds of:

    1 minute Mace 360 @ 10kg. W, 12kg. M
    (or, if needed, kettlebell halo @ 35lb. W, 55lb. M)
    10 Mace shovel @ as heavy as possible
    1 minute active rest (Leg/ arm swing, single-under jumprope, shadow boxing, Airdyne @ 30% pace, karaoke run/ side steps… )

    Move in strong, organized positions throughout, and adjust mace weight if midline stability breaks. Position considered, shovel should be considerably heavier than 360.