My goal for you is the same one I share with trainees at my gym: wide-range adaptability, physical proficiency, mental acuity, above-average durability.

 

I use a specific set of movements and lifts to develop and train the patterns we use the most in life, leisure, profession, and sport. You can find movement videos here and they will be continuously updated as we go along. 

 

If you haven't done so already, please read the Standards and Practices document here first and then begin.


 

6 rounds of:

Mace shovel (Left)
12 1-arm kettlebell swing (Left)
6 Mace shovel (Right)
12 1-arm kettlebell swing (Right)
24 Mace front pendulum

Weights for each movement today are self-scaled and challenging; Adjust by round as needed- start ambitiously and adjust when sets require interruption or position breaks. When rest is needed, keep it to :30 sec. and take after pendulum.

Then:

36 Push-up
1 minute max-calories Airdyne
1 minute rest
24 Push-up
1 minute max-calories Airdyne
1 minute rest
12 Burpee
1 minute max-calorie Airdyne

 

If push-up position breaks, scale immediately and continue safely; Scaling is only a demotion if we don’t work as hard once the adjustment is made. Maximize rest through mindful breathing and focus on what’s next. Drive the bike with reckless abandon- if you complete this drill with gas still left in the tank, you made a mistake.

And then, “Time under tension”:

Max-duration extended-arm mace hold @ 8kg. W, 10kg. M

 

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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