Positional and mechanical improvement:
Mace lifting:
Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial
With the guidance of a qualified trainer, practice a few of the movements from listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as wp-contentropriate.
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then, as quickly and violently as possible:
30 Tire flip
15 Inchworm
15 Walking inchworm
15 Push-up
Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.
Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.
And then, “Time under tension”:
Today, work in maximum-tension, :20-:30 sec. sets. Accumulate a minimum of two minutes- If you’re not fatigued, and ready to stop, work harder and continue.