Intro to the Steel Mace

Intro to the Steel Mace

Warmup:
10 burpees while we wait for Drago to emerge from his warm, dry car.
SSH IC x 15
Mosey to track
Indian Run two laps around track
The Thang:
A little circuit work:
3 times through with the Steel Mace changing each round and serving as our timer.
Lawnmowers (35LB KB)
Merkins
Snatch (25LB KB)
Pull-ups
Wall sits w/ air presses
Dips on bleachers
Derkins on bleachers
Steel Mace
– Joust (20 ea. arm)
– Military Press (10 ea. side)
– Kayak(5 ea. side)
Squats with Bulgarian Bag
Alt Shoulder Taps
Mountain Climber
Swings (45LB KB)
Grab some wall for People’s Chair and air presses. Sets of 50 up to 150 total
Done.
Moleskin:
Strong work by everyone out there this morning. You get out what you put in with circuits, so if you aren’t feeling it – you didn’t push hard enough!
The Steel Mace is a bruiser, and even at 15lbs, is enough to give you all you can handle. Glad everyone had a chance to try it. If you want to kill some time today, check out the history of steel mace training: http://www.artofmanliness.com/2013/04/23/train-like-an-ancient-hindu-warrior-the-steel-mace-workout/ (please note the strong connection of steel mace training to upper lip plumage, and therefore manliness)
Welcome FNG Cheers. Strong work! Hope to see you out again soon.
Thank you for the opportunity to lead – always an honor.
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