10 Minutes Mace (@ 24/25 rpm) & Ready for Mike Tyson

I wanted to pick-up the pace a little over my mace session from the other day…

…with that 10-minute session, I added a 1-beat pause at the bottom of each rep–so each rep was 3 beats.

After talking with Peter Forneck the other day, he was saying that competition pace was about 30 rpm over a 10-minute set (and with a 12 kg mace :D), so that’s the kinda pace I would like to build up to. (And trust me, that’s going gangbusters!)

As Pete says in his Kettlebell Sport training/teaching, time first, then reps.

So if you’re going for a 5-minute session, your first goal is to complete the 5 minutes at the weight and reps you can, and then build up from there: depending on your goal, you then either increase the reps using the same weight or you do the same rpm with a heavier bell. Both methods are still going for 5 minutes.

Ad infinitum, essentially.

It’s a great method that conditions your body to the gradual increase in time, reps, and load.

So, today:

• 10-minute rope flow warmup
• 10-minute 360s with a 4 kg mace, hand switch every minute @ 24/25 rpm)

I really felt that one in the shoulders! (Could hardly lift my bottle to drink afterwards.)

Heavy Bag Structural Upgrade

My 10mm carabiner replacement arrived yesterday, so I swapped it out with the existing 7 mm one. Had to get the angle grinder out, mind, as it was just a little too big for the chain links.

But job done, and it should now be ready for Mike Tyson (let alone me).

Lunch

Was one of the ‘Powerbowl’ meals I popped in the freezer last week: 270 g ground beef and bacon, a tonne of hot sauce, half a gup of grated gouda, and 3 boiled duck eggs.

Couldn’t finish it all, so leftovers went in the fridge.

Another refreshing start to the day, and another day getting Stronger After Sixty.