Lung-busting Heavy Bag, Mace, and Rope Flow

But not in that order. 😀

Rope flow is always my warm-up (plus I do really enjoy rope flow, by the way.

It’s not only a great way to get the body moving– and, especially for me, to limber up my lower back–but also by the end of the session, my shoulders are tingling, and I’m ready for the kettlebells, mace, steel clubs, or whatever I have [un]planned next.

I got some feedback on my 360s and, apparently, at some point, I switch to not completing the individual reps and pull the mace over while it’s behind the head.

I didn’t actually realise I was doing that (thanks Double_R) so wanted to spend today working on the technique in front of the window (so I can see where the mache-head is).

Today’s workout:

• 10 minutes rope flow
• 4 kg mace: 360 training (10 reps then I turned the light on in the classroom), then 50 each side, a shortish rest, and then another 5 each side (210 reps in total).
• Heavy bag: 3 x 1 minute sets with 1 minute rest between sets.
• Gada 10-to-2‘s: I want to start doing more of these with the gada, so tried a few out. Basically, I made a pig’s ear of them and they were a mess, so it’s back to basics on this one. It’ll come, but in due course.

Lunch

Back to One Meal A Day (OMAD) for me, and today’s lunch was 250 g ribeye, sous video and then broiled to sear, 3 boiled duck eggs, 2.5 rashers of bacon, 1 tbsp butter, and a no sugar mayonnaise, mustard, and white pepper mix.