physical. 07/14/17

    (Photo: Agents in the wild; Dave, hiking Lingmoor Fell, UK.)

    Mace 360 + extension:

    5 x 10 @ as heavy as possible in each.

    Today, each rep + extension features a full 2/1000 once arms are extended and movement has stopped. Please see linked video for more detail.

    Mace 360 + extension is excellent as practice/ reinforcement of aggressively engaging the entire upper body while moving the mace, and in the acknowledgement of good vs. bad starting/ working position; The difficulty/ important instability felt in holding the mace at full-arms length should tell all we need to know about attempting to safely/ adeptly maneuver it from that position.

    Make clear distinction between the “holster”/ safe starting position and… not that.


    2 minutes double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
    50 Mace front pendulum @ (minimum) 10kg. W, 12kg. M
    50 Push-up
    250 Jumprope

    50 V-up

    Short, specific rest is expected during push-up and v-up sets. When needed, keep to 3 breaths (:15 sec.).

    Remember the purpose of the movement being completed, and apply the necessary details to make it worthwhile; reps for the sake of themselves are a dead-end street.

    Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

    And then, “Time under tension”:

    Plank hold @ minimum 1/2 BW
    1-arm bodyweight row hold
    50 Cat-cow stretch

    If time reaches two minutes in both plank and bodyweight row hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

    Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!