physical. 09/22/17

    (Photo: Mind over matter, and/ or, your mind is all that matters… )

    Positional and mechanical improvement:

    “Odd Lifts”:

    Sledgehammer: 2-hand tire smash, hand-to-hand tire smash, 1-hand tire smash
    Mace: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial


    Secondary power movements:

    Tire flip
    Sandbag clean
    Stacked-hand kettlebell clean
    Medicine ball throw

    With the guidance of a qualified trainer, practice a few movements from each category listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as appropriate.

    Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm. Choose what you need, not what you like; Make ambitious choices, draw value. Or, don’t.


    Mace front pendulum + extension:

    3 x 30 @ as heavy as possible

    Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than one trip to the ground.

    Today: Decelerate the mace in 10-rep intervals and perform an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 10/1000, and return to holster to begin the next 10 reps. Mace should not go to the ground until 30-rep set is complete.

    Goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting position (holster) and an incorrect one (arms extended). Provided position is sound and proper tools are available- don’t under-lift.

    And then, “Time under tension”:

    250 Jumprope + 25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R)

    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!