(Photo: Strategic disalignment.)
5 rounds of:
Weights today are self-scaled, and should pose a significant challenge in each round. Unless high-level proficiency has been demonstrated in mace 360, weight should differ from shovel.
Pendulum: 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 two trips to the ground- select weight accordingly, and adjust by round as needed. As always, utilize “relative tension” when moving the mace- establish and stabilize positioning, and then let momentum do its work; No death grip.
Shovel: Start/ finish 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.
Then, 5 violent rounds of:
10 calories Airdyne @ 100%
:20 sec. Airdyne @ 20-30% pace
10 Straight jump (Weighted or unweighted)
:20 sec. rest
Drive hard, breathe intelligently and focus during the :20 sec. rest, and attempt to match output in each round; Matching effort goes without saying.
And then, immediately:
50 Abmat sit-up:
20 @ 1/2 BW
20 @ 1/4 BW
Rest briefly as needed to keep quality (and therefore, usefulness) intact.
And finally, “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!