physical. 09/15/17

    (Photo: Multi-directional weight management; Life moves in more than one direction… In preparation for, so should we.)

    5 rounds of:

    5L Mace shovel
    10 Walking lunge
    (Mace in top shovel position)
    5R Mace shovel
    10 Walking lunge
    (Mace in top shovel position)
    10 Mace 360
    10 Mace squat
    :20 sec. rest

    Walking lunge starts at top of 5th shovel. Drive both arms straight and above your eyeline (click here for video demonstration), keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round.

    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 end of the handle.

    Today, unless high-level proficiency is demonstrated in the mace 360, weight should be lighter than in the shovel/ walk.

    Squat starts at end of 10th 360.


    50 1-arm kettlebell swing (5 x 5L, 5R) @ 1/4 BW
    50 calories Airdyne

    Insist on powerful, organized kettlebell swing; If designated weight breaks position, or if movement softens, adjust accordingly and continue safely. No rest; Mind your mind, and make yourself move.

    And then, “Time under tension”:

    25 Goblet squat @ 35lb. W, 55lb. M + 25 Mace Good Morning @ self-scaled

    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!