The goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting position (holster) and an incorrect one (arms extended).
Day 322 Of 360
Mace front pendulum + extension:
3 x 30 @ scaled to ability in each set

Rest as needed between sets. When the scheme is listed as “3 x 30″, it always refers to “Sets” x “Reps”.

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Source:: Breaking Muscle

To fully stimulate a muscle, you must challenge it across its entire contractile range, and this guide will show you how to do it.

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Source:: Breaking Muscle

Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Day 294 Of 360
Positional and mechanical improvement:

Single and double kettlebell lifts

All skill levels:

Single/double kettlebell clean from floor and swing
front squat
back squat

Intermediate/ Advanced:

Double kettlebell clean/ swing clean +
front squat
single and double kettlebell snatch

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Source:: Breaking Muscle

This may not be the traditional version of chicken and waffles but it is just as delicious.
Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine.
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Source:: Breaking Muscle

Blood can’t be weighed, and loyalty can’t be measured.
Day 292 Of 360
5 rounds of:

5L Mace shovel
20 yd. walk (in top shovel position)
5R Mace shovel
20 yd. walk (in top shovel position)

Walk starts at top of 5th rep. Drive both arms straight and above your eyeline, keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round.

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Source:: Breaking Muscle