(Regarding functional movement: Access to strong position equals access to safe progress; Don’t be the regional “half-mover” that thinks they’re globally strong.)
3 x 20 @ as heavy as possible in each
Rest as needed between sets, and use 2-3 warm-up sets (no more than 10-12 reps each) to determine working weight. If sets requires interruption, adjust as little as needed to complete next set uninterrupted.
When scheme is listed as “3 x 20″, it always refers to “Sets” x “Reps”. Reminder: Strong position, organized execution, and full range of motion always govern weight.
Tire smash: In order for hitting a tire with a hammer to be more than novelty (and to prove any value heavy), it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
Then, 5 rounds of:
Today, we will decelerate the mace at the end of the front pendulum reps and hold it in the “starting” position for a full :30 sec.- hands level with solar plexus, hips tucked, chest broad, and weight pointed at the ground. Extend arms as skill level allows.
Weights on all movements today are self-scaled and challenging- put in what you expect to get out, and adjust by round as needed. If a listed movement is not yet in your toolbox, move down the list and select one that is; Don’t guess.
And finally, “Time under tension”:
25 Dowel partial pull-over + 50 weighted hollow rock @ 15lb. W, 25lb. M
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging pushing day, and improving position for next time.
Break during hollow rock as needed to maintain integrity of movement; No lazy reps.