(Photo: Build before you attempt to break.)
5 x 15 @ as heavy as possible in each round (recommended minimum 10kg. W, 12kg. M)
Mace squat is performed with hands together and arms straight/ nearly straight- If hands need to be separated or arms need to bend more than 10-15 degrees, adjust weight. When scheme is listed as “5 x 15″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today: Perform 10 kettlebell halo + extension @ (up to) 25lb. W, 35lb. M immediately following each set of squat, and rest as needed after the two movements are complete.
Then, 20 minutes of:
20 Mace 360
40 Mace front pendulum
120 Jumprope
Mace weights are scaled to full ability, do not need to be the same for both movements, and may adjust by round as needed. Make ambitious choices, make progress… Sandbag for the sake of completion, and, don’t.
Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.
And finally, “Time under tension”:
25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!