physical. 09/25/15

    Ralph. Mace shovel.
    Ralph. Practicing the mace shovel.

    Elevator sit-up:

    3 x 10 @ as heavy as possible in each set

    Rest as needed between sets, and keep each as heavy as possible with excellent positioning. Movement may be weighted with kettlebell, sandbag, bumper plate. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution govern weight. If position breaks, weight drops.

    Rest as needed, then 3 rounds of:

    1 minute Mace 360 @ 10kg. W, 12kg. M
    (or, if needed, kettlebell halo @ 35lb. W, 55lb. M)
    10 Mace shovel @ as heavy as possible
    1 minute active rest (Leg/ arm swing, single-under jumprope, shadow boxing, Airdyne @ 30% pace, karaoke run/ side steps… )

    Move in strong, organized positions throughout, and adjust mace weight if midline stability breaks. Position considered, shovel should be considerably heavier than 360.

    And then, 3 rounds of:

    Reach max RPM on Airdyne
    :30 sec. rest @ 30-40% pace
    Reach it again
    :30 sec. rest @ 30-40% pace
    Reach within 80% of max RPM
    1 minute static rest

    Measure and note highest output, and drop in output in subsequent rounds. Maximize rest, standardize breathing, and work hard- Earn each RPM, and reach 5 higher than you think you can.