(Specialty warm-up: 5 box jump w/ bumper plate, 3L, 3R kettlebell row, 1L, 1R light, perfect Turkish Get-up) Dumbbell/ Weighted box jump: 9, 7, 5, 3, 3, 3 Position considered, weight increases each set (denoted by commas). Use previous outings as an indicator of today's strategy, and reverse-engineer to a sensible, challenging start. In this drill, jump with whatever you have/ feel confident with. Implement is to add load and difficulty- not for momentum. If holding something high at chest level, keep it there- That is a valuable part of the work. If using dumbbells, keep arms straight, braced but relaxed, and do not allow them to swing away from body. Then, 5 rounds of: 3 Pendlay row @ 65% of 2RM (or BW, whichever is heavier) 1L, 1R Turkish Get-up @ (up to) 50% of 1RM :30 sec. rest/ assessment Strong, uninterrupted sets of row, and meticulous, organized Turkish Get-up in each round; Turkish Get-up is always governed by position, and even moreso when combined with other movements, and at the end of a training week. If position breaks beyond what a 2/1000 pause will repair, adjust weight immediately and continue safely. And then, 5 rounds of: 1 minute Farmer hold @ 3/4 BW (Goal is a challenging, uninterrupted hold in each round; Assess, and adjust accordingly.) 20 "Tall slam ball"/ Medicine ball throw @ 8/ 10lbs. W, 10/ 12lbs. M 100 Jumprope Rest briefly as needed between rounds; Only take what you need to complete the next round with aggressiveness and efficiency. "Tall slam ball"/ Medicine ball throw: Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank. All throwing variations are simple, but require mechanics, timing, and intent-to-injure in order to not "simply" be easy. Leg- hip- arms last; Whether going overhead, or forward. And finally, "Time under tension": 50 "Prison" Abmat sit-up (10 x 5, or 5 x 10, no more than 5 breaths between perfect sets) 25 Cat/ cow stretch Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and hands laced hard behind head/ elbows pointed to the side or slightly behind, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep. Fight for a side-pointing elbow position; True midline stability is built by both incorporating the need for it into, everything, and isolating and attacking it directly- like we know what we're doing.
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