"The Magic Couple" | Steel Mace SA300 & KB TALC 4 Week Cycle

 

Steel Mace does the same grace to shoulders, as Kettlebell does to the hips.

The logical conclusion is to practice both of them.

I've picked two simple, effective - ROI wise - and beautiful movements:

Steel Mace SA 10 to 2, aka 300

Kettlebell TA Long Cycle

You have:

Two signature movements: rotation and hinging, namely, 360 and swing patterns.

Multidimensional practice: sagittal and coronal planes. 

Single-arm and Two Arm combination

4 weeks of dedicated practice

1 goal: 5 min sprint in both movements.

Outline:

4-week block

< 60 min duration

Facility free

Kettlebells (preferably competition type) and Steel Mace are your partners

Weekly Distribution - 3 session / week:

WAP progression for both movements

Chose weight of Steel Mace and KB upon your personal experience, strength, and proficiency!

The rest is in the Excel Sheet --->> HERE

Those of you who follow me long enough know that I'm for simplicity and straightforwardness, be it in my writing, training, and life.

This cycle differs none.

Chalk your tools.

Bullshit excuses OFF

Music ON

Let's Rock & Roll!