physical. 11/24/17

    (Photo: Do not mistake “thinking” for “doing”, and do not mistake “doing” for “being done.” )

    Diagnostic:

    Partial pull-up w/ hands narrow (inside shoulder width)
    Partial chin-up w/ hands wider (just outside shoulder width)
    Kettlebell halo + extension (2/1000 overhead, weight touches upper back, each rep)

    Short, positionally aware sets (no more than 3 x 3-5 reps of each). Use to identify strong and weak points moving into the mace lifts, and also to “grease the groove” and open up all necessary positions.

    Pull-up/ chin-up: Demand hollow body position while hanging from the bar, just as we will need to apply with feet on the floor in order to safely swing any progressive weight mace.

    Kettlebell halo + extension: Just as in the press, extension is in the arms, not in the spine; hips tucked, spine straight, chest broad.

    Then, skill work:

    Mace 360
    Mace 10-2

    With the guidance of a qualified trainer, review and practice the relevant details of each chosen lift, and work until improvement is made. 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 then, application:

    Mace 360/ 10-2/ 1-arm 360:

    10 x 10 @ challenging, sustainable, violent weight

    Change variation and adjust weight as desired by round, or as demanded by position. Unless mace 360 does not work safely and cannot be made to do so, all participants apply it.

    If it does not: Figure out why, and temporarily apply kettlebell halo in its place.

    And THEN, 5 rounds of:

    30 Tire smash @ 6/ 8lbs. W, 10/12lb. M (any variation– switch between them as desired)
    15 Squat w/ hammer or mace
    15 Push-up

    Hustle, focus, and attention to detail; This is either a wiggly, flailing mess, or a short, powerful, valuable conditioning piece. Up to you.

    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.

    Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

    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!