(Photo: The details are the difference… The small things lead to all things.)
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.
Then, 5 rounds of:
1 minute Farmer hold
1 minute double kettlebell rack hold
50 Tire smash @ 6/ 8lb W, 10/ 12lb. M (any variation- change by round as desired)
1 minute jumping jacks
Farmer and rack hold weights are scaled to ability, and should pose a significant challenge in each round; Coasting through simple movements leads nowhere.
Jumping jacks: Not to be over-thought, but touch your hips at the bottom and hands together at the top of each rep. Make “simple”, useful.
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
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 then, “Time under tension”:
25 Goblet squat @ 35lb. W, 55lb. M + 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!