Mind position and execution, and move with power.
Day 239 of 360
Mace front pendulum:
4 x 50 @ as heavy as possible in each

If done correctly, and started ambitiously, weight should need to change within 4 sets. Rest as needed between sets. When scheme is listed as “4 x 50″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, as quickly and violently as possible:

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Source:: Breaking Muscle