(Specialty warm-up: 2L, 2R kettlebell swing clean + 5/1000 top, 10 rocking chair/ Elevator w/ bumper plate) Kettlebell swing clean/ stacked-hand swing clean: 10 x 1L, 1R @ as heavy as possible in each Lift - land- stand - stop - descend. If we can't control the weight at the top, and bring it safely back to the floor, the number doesn't count; We're not doing this for money, we're doing it to build capacity. Rest reasonably between sets, and assess previous lifts in order to govern the next. Then, 5 rounds of: 5 Tire flip 10 "GYAOTG" 10 Push-up (scaled to full ability) 5 Dip (Up to) 1 minute rest/ assessment (position, variation, pace) Tire flip: Mind position and execution, and move with power and tension. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur. Tire flip, performed too light or too haphazardly to be useful (or, if a suitable tire is unavailable) is time spend better doing something else; Today, that "something else" is 5 kettlebell deadlift @ BW + 10 kettlebell swing @ 1/2 BW to begin each round. Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.Today, options are: Rocking chair, elevator sit-up, hip-up, or front roll. Alternate by round as desired. Push-up: If range or mechanics erode, scale by elevating the movement, not changing the standards. And then, "Time under tension": 5 x 10 Mace front pendulum @ 12kg W, 14kg M 15 "Prison" Abmat sit-up @ minimum 15/1000 each (slow) + 15 Abmat sit-up @ 1/4 BW + 5 Push-up + 10 Airplane push-up + 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.