3 x 10 @ (up to) 70% of 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 6 rounds of:
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 bottom.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Tire smash (6lb./8lb. W, 10lb./12lb. M)
Count reps in all rounds- keep effort high and pace strong, and attempt to match throughout.
In order for hitting a tire with a hammer to be more than novelty, they need to be performed with power and fluidity. Focus on mechanics, execution, and timing, and smash it like you mean it.
And finally, “Time under tension”:
Extended-arm mace hold @ 8kg. W, 10kg. M + Superman hold/ rock (50 reps or two minutes)
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.