(Specialty warm-up: 3L, 3R kettlebell row, 3 inchworm, 5 box jump w/ implement)
7 rounds of:
3 Pendlay row @ scheme-appropriate weight (adjust by round as needed, or as strategized)
3 Chin-up OR 5/1000 underhand bodyweight row
3 3/1000 bodyweight row (not underhand)
:30 sec. rest/ assessment
Row: Adjust chosen weight if position breaks, range of motion shortens, or 3 powerful, consecutive reps in a non-interpretive hinge position become impossible.
Conversely, assess each set, and be sure that the weight you've chosen makes sense in 3-rep intervals; Too light, is too light. If 3, could be 9, it is too light.
“Waking the Dead” 6:55
(Suicidal Tendencies– “Controlled by Hatred/Feel Like Shit… Deja Vu”)
20 Tire smash (10L, 10R- Any variation) @ 6/ 8lb. W, 10/ 12lb. M
10 Tire/ Box jump (With hammer- height scaled to ability)
Count and note rounds and partials completed in 6:55 (Ex. 8 rounds + tire smash= 8.1). Demand at least a partial round improvement over last time. If this is round one, note results, and demand at least a partial round of improvement, next time.
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity.
Focus on mechanics, execution, and timing, and hit the tire like you mean it.
If with mindset and movement detail in place, it is still an unpowerful mess, adjust to 1-arm kettlebell swing (one round) and "Tall slam ball" (the next) at light-to-moderate weight, and using the same rep scheme.
Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer)can require some adjustment.
And then, as quickly as possible:
15 "Prison" Abmat sit-up (high-accountability- if elbows travel in front of ears, brace and hold harder... )
30 360 sit-up
45 Hollow rock
60 Abmat sit-up @ 1/4 BW (anchored high and hard- no turtle shells, no kipping)
Rest as little as possible, but as much as needed to maintain quality, useful movement and position; Wiggly, broken sit-ups are no more useful than the wiggly, flailing versions of anything else.
Position + patience + pacing + bracing = Progress.
And finally, “Time under tension”:
20 Airplane push-up
20 Dowel partial pull-over +
20 cat/ cow stretch
Intersperse as desired, in no less than 5-rep intervals. Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging overhead/ posture day, and improving position for next time.