Mace Work: 5 Rounds
It’s Friday, which means it’s Mace training day.
It was a little cooler this morning than it has been the last two days, but only barely. Still perfect for an outdoor workout. I stepped outside to 55 degrees and clear skies, the sun hinting on the horizon that it was on it’s way. There really is nothing better than greeting the sun with sweat on my brow, like a promise that today will just be amazing because of it.
Today’s Mace routine consisted of 5 rounds of 5 moves, done for 40 seconds on, 20 second rest. I swapped the front loaded squats for back loaded squats because I still lean too far forward over my toes doing the front loaded variation, and my knees just can’t handle it yet. Ballistic Mace spins are probably my favorite move of this sequence, just because it’s fun to spin the mace between both hands. Damn, if it doesn’t get every single muscle in the forearms working hard though.
I added a small variation to the paddle lunges we did as well, holding the mace out in front of me as I step forward out of the lunge, instead of just keeping it at my side. This gave me more rotation movement during the lunge, while also challenging my shoulders and my core to hold the mace away from my body while standing. Now that I’m post workout, I can really feel it. The Onnit6 Mace program has 3 variations of each move, levels 1,2, and 3. Level one paddle lunges are holding the mace at the side while lunging back, level two is holding the mace above the head for the lunge. My variation allowed for a halfway point between the two and provided more rotation in the middle of the body, activating my obliques for the full range of movement.
I completed my workout feeling fantastic and super sweaty, right as the sun was coming up over the trees and the sky began to turn butter yellow and sherbet orange. I mean it, there’s no better feeling than finishing up a workout with the sunrise.
Yesterday I finally got the email from ISSA about my exam.
I PASSED! I took my CPR and AED test right there on the website too, and I am now officially official, a Certified Personal Trainer.
The future is full of sweat, magic, and badassery. And I’m ready for it.
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