If you have tried these workouts before skip this part and go straight to next section with today's training program. if it's your first time seeing this then, here's the stuff you should check out:‚Äč

 


 

3 rounds of:

 

10 Mace shovel (5L, 5R @ as heavy as possible in each)
10 Mace 360 (5 x 1L, 1R @ as heavy as possible in each)
(Up to) 1 minute rest

 

Organized, aggressive movement, deliberate set-up and re-set in each rep, and power in the transitions should all be equal focuses while moving heavy maces. Start as ambitiously as position and execution allow, and adjust by round as needed.

 

 

Then, 5 aggressive rounds of:

 

:30 sec. mace front pendulum @ 10kg. W, 12kg. M
:30 sec. battle rope
:15 sec. rest

 

Goal is matching numbers in front pendulum sets in each round. Take no rest outside of the designated :15 seconds, and maximize it through mindful breathing and focus on what’s next.

 

And then, “Time under tension”:

 

Superman hold/ rock

 

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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