mace

It's a benchmark day today, to the sound of Suicide Tendencies.
Working on positional and mechanical improvements in single and double kettlebell lifts.
Training should be rewarding and frustrating, satisfying and discouraging. It should be fun and miserable, comfortable and uncomfortable, both confusing and crystal-clear.
The goal is technical, powerful, high-paced work- rest as needed in order to perform each round to full ability.
Work on position and range of motion because that is the only determinant of what weight you put on the bar.
Today's goal is fluid, seamless transitions from movement to movement, and hand-to-hand switches from side-to-side.
It's a day of variety in mace work, hitting your body every angle and twist.
Your rest strategy is going to come in play today because you're going to need it.
A tough round of deadlifts kicks off the workout today and it doesn't stop there.
The bench press: often neglected and overlooked in box gyms. Still has a place to play in overall fitness and strength development.
The kettlebell back squat takes center stage today.
The entire sequence today is performed with one kettlebell.
It's a heavy day of kettlebell and mace work with added core work that takes the challenge up a few notches more.
If you've never tried a one-arm bodyweight row, this is your lucky day.
Follow your deadlifts with mace or kettlebell work today. Nice change of pace and movement.
Today's workouts start with Goblet squats before jumping into some heavy bodyweight work.
Work to true failure - loss of physical positioning; not relative failure - loss of mental endurance.