(Photo: Odd in appearance, conventional in function.)
5 rounds of:
50 Tire smash (any variation, change weight by round as needed/ desired)
25 “Tall slam ball” @ 12lb/ 16lb. W, 16lb./ 20lb. M (use medicine ball, viciously throw to floor, catch on a high bounce above parallel)
Either movement above performed at a casual pace or with undisciplined positioning, is a gimmick. Scale weight and position to full ability, and destroy. If rest is needed, keep it short and specific, and take after slam ball.
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.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
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.
Then, 5 rounds of:
Each set of front pendulum is to be as heavy as possible for an organized, standardized 50. Each set of squats uses the same mace as the pendulum set directly before it; If one changes weight, they both change weight. Earn the weight you want to use. If rest is needed, keep it short and specific, and take after squat.
And then, skill work:
With the guidance of a qualified trainer, practice each relevant detail of the mace 360, and make improvement in each. Start with the basic handling and intro positions, and add weight/ difficulty as appropriate.
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
And finally, “Time under tension”:
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!