physical 12/01/17

    (Photo: The Wolf Brigade definition of “Interpretive dance”. )

    50 Mace front pendulum (10-2 style) @ as heavy as possible

    Today, the adjustment to the front pendulum shows the end of each rep at 10 & 2, as opposed to parallel with the ground. Same bracing and tension, same mechanics, a little extra range. Only count reps that meet the standard, and attempt no more than one trip to the ground.

    Then, as quickly as possible:

    100 Mace 360 @ 8kg. W, 10kg. M

    Brief rest as needed, or as position dictates. If a safe, functional mace 360 is not yet in your toolbox (or is not yet heavy enough to be useful) adjust to kettlebell halo @ 25lb. W, 35lb. M.

    And then, 3 rounds of:

    1 minute medicine ball throw/ “Tall slam ball” (alternate as desired, but keep moving)
    1 minute battle rope
    1 minute hollow rock/ hold
    1 minute jumprope

    Keep pace violent and position strong, and match effort throughout; There is no value to casual, brief conditioning.

    Today, efficient transitions between movements will make or break the drill.

    All movements: Listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not.

    “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.

    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!