(Specialty warm-up: 5 box jump w/ bumper plate, 10 walking lunge w/ same bumper plate) Dumbbell/ Weighted box jump: 7, 5, 3, 3, 3, 3 Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound. Today, use whatever implement allows for heaviest weight in the best position. Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; Soft, and wiggly, both equal sketchy. Then, 5 rounds of: 25 Goblet squat/ Medicine ball squat 5 Pull-up 5 breaths rest (approx. :15 sec.) Today, perform strong self-evaluation in each round to ensure work to full ability; Adjust weight/ movement variation up or down as needed to accurately complement the designated scheme. Too heavy is too heavy, and too light is too light, but working "too hard" is not a real thing. Advanced pull-up suggestions include:Weighted, L-pull-up, chest-to-bar, "kicking", negative. No kip, no butterfly. Goal should be scaling to full ability that leaves no pull-ups left in the tank after round five. (Unless you have a pull-up competition later in the day... what are you saving them for?) And then, as quickly as possible: 100 Extended-arm walking lunge @ 10lb. W, 15lb. M (use bumper plate- if arms bend, reset, and straighten them... ) 50 Underhand bodyweight row 50 V-up 25 calorie Airdyne/ equivalent (arms and legs) In order, uninterrupted, and attentively; Mind position, and push the pace. There is no value to casual "conditioning". If rest is needed, keep it short and specific (3 breaths or less/ :15 sec.). And finally, "Time under tension": 25 "Prison" Abmat sit-up + 5 x :10 sec. hollow *rock*, each interval ending with a rocking chair to standing + (Timed) 15-calorie Airdyne/ equivalent sprint (today, 2 x, with :30 sec. between each) + 15 calories Airdyne/ equivalent @ cool-down pace
"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.