physical. 11/10/17

    (Photo: You may ask nicely if you’d like, but your request will likely be refused. )

    Mace 360:

    10, 10, 10, 10- 10- 10

    Weight increases when denoted by commas, and then remains the same for a strong 3 x 10 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.

    Then, 5 rounds of:

    15 Bodyweight row
    30 Mace front pendulum
    15 Box jump
    @ 10lb. W, 15lb. M (use bumper plate)

    Weight for front pendulum and height for box jump are scaled to ability, and ambitious but sustainable; As always, position and range of motion govern weight.

    No designated rest here- if needed, keep it short and specific, and take after box jump.

    Stay tall and upright, and do not allow designated weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.

    Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment.

    And then, “Time under tension”:

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

    Kettlebell swing: 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!