2 x 20 Mace front pendulum @ as heavy as possible uninterrupted
1 x 10 Mace 360 @ as heavy as possible
2 x 10 Mace 360 @ one interval down from above
2 x max duration extended-arm mace hold @ 8kg. W, 10kg. M
Rest as needed between sets, and move and hold in strong, organized positions. When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Reminder: As in heavy lifts with any implement, position and execution govern weight.
10 Kettlebell full-range high pull @ weight 1 (heaviest)
5 Kettlebell high pull @ 2 intervals above weight 1
:30 sec. rest
10 Kettlebell full-range high pull @ weight 2 (moderate)
5 Kettlebell high pull @ 2 intervals above weight 2
:30 sec. rest
10 Kettlebell full-range high pull @ weight 3 (lightest)
5 Kettlebell high pull @ 2 intervals above weight 3
Strong set-up, specific timing, and aggressive application of power will make this drill. If timing is off, or position breaks, make adjustments and continue productively and safely. Maximize rest through mindful breathing and focus on what’s next.
Weight selection example: Set 1- Full-range high pull @ 97lb., standard high pull @ 124lb. Set 2- Full-range high pull @ 88lb., standard high pull @ 106lb.
And then, 5 minutes of:
20 Mace front pendulum @ 10kg. W, 12kg. M
No designated rest. Hustle, breathe, and move the mace like you know how your body works.
And finally, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace
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