Warmup
0:00 – 10:00
Instructor Jump Rope
Instructor Mobility
10:00 – 20:00
Steel Mace Warmup
Slow, controlled movement
Alternate with a Partner
3x through on each side, then switch with your partner (go back and forth until you have each done 3 sets)
Ballistic Curl after each Step
Right leg* Reverse Lunge
Right Leg Forward Lunge
Right leg Side Lunge
Right leg Crossback Lunge
Squat
Repeat same sequence on Left leg*
*only the Right leg will move during the first half, the left leg remains where it is for the entire Right side sequence, then on the other side only the Left leg will move
This part can be skipped by anyone with good thoracic mobility and shoulder stability, but hubris is a bitch–if you can’t swing the mace your head/perform full ROM halos without rib flare, you are asking for a shoulder injury:
Mace Front Pendulum Practice (about 20 reps then switch)
-with knees soft and midsection braced, hold the mace upside down, keeping hands high up in front of the sternum
-as you swing the mace from side to side, increase the amplitude of the swing until the mace is parallel to the floor at the top of the movement
-same side elbow lifts up, opposite side stays tucked
-perform 5/5 kettlebell halos after each set
1 set:
Mace Butter-churners
-hold mace behind your head, keeping the elbows pointed up and hands close to your neck
-extend your arms high, like a tricep extension/french press (10 reps, then switch grip)
-keep same posture as above, knees soft, midsection engaged, ribcage pulled down
-30 seconds behind the neck kettlebell hold after
1 set:
***everyone should use a 10# mace for this***
Mace Rear Pendulum Practice (about 20 reps)
-hold mace behind your head, keeping the elbows pointed up and hands close to your neck, try to swing the mace so the globe floats parallel to the floor
-keep same posture as above, knees soft, midsection engaged, ribcage pulled down
Free practice:
Mace 360 degree Swing
– if and ONLY IF you have decent control of the mace behind you and can maintain proper position
– when the globe of the mace floats weightless and the shaft is parallel to the floor, simply pull your hands and elbows down in front of you, and brace your body to absorb any momentum
– elbows should come to make contact with the ribs, hands should be just in front of your belly button
– keep your eyes on the globe as it comes over, so you can avoid it crashing into your face or body if you don’t lock everything down quickly enough
– take the mace back into the pendulum and try again
– we are working toward complete awareness of the mace as it swings around the body, and total control of the momentum as you move it from behind to in front of you
Conditioning
20:00 – 30:00
Workout Prep
-practice the unfamiliar movements (especially landmine and sledgehammer)
30:00 – 60:00
“Inadvertent Pipe Bomb”
5 Rounds
Start at any station, work your way through all 5 movements.
45 seconds of max effort high quality work followed by 15 seconds of transition:
Heavy Kettlebell Dead Clean (really heavy–should be difficult to get 9-10 reps in 45 sec)
Landmine Straight Arm Hip Toss
Sandbag Bearhug Carry (walk back and forth in front of the turf)
Suicides (touch the cone every time you turn: 5 yards out and back, 10 yards out and back, repeat)
Sledgehammer Strikes (ball slams if not)
Rest (everyone rests during the same minute)