(Specialty warm-up: 3L, 3R mace shovel + overhead press, 5 powerful, organized burpee) 5 rounds of: 1 Sled pull @ BW 1 Sled drag @ BW 10 Mace shovel + overhead press (5L, 5R) @ (minimum) 8kg. W, 10kg. M (1 + 1 = 1) (Up to) 1 minute rest/ assessment
“Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during work round. Sled drag/ pull is a full-body movement- brace up, drive power from your midline, and take short, hard, authoritative steps. Make both trips prior to exiting sled.
Reminder: Weight, angle- and therefore, difficulty and value- of the mace press can be adjusted by narrowing hands, keeping the bottom hand at the actual bottom, and also by moving in off-angles, in a grounded, braced, and deliberate manner. "Earned adaptations": Sound basics and accurate self-assessment, lead directly to them.
Then, 10 rounds of: 5 Underhand bodyweight row 2 "Depth charge" 10/1000 breath held, hard, like you mean it Depth charge: With hands locked and braced in either true "Prison" position, or overlapped and pressed hard at mid-chest, perform 10 double-under-minus-the-rope jumps (high, hard, hollow body, tight guts, no heel-to-ground) + 1 burpee on the descent of the 10th, and then, either rest or repeat as directed. *10 + 1 = 1*. There is no rest here; Improve your condition in this simple drill by challenging your condition in this simple drill; Breathing during the 10/1000 is cheating. And then, “Time under tension”: Plank hold @ minimum 1/2 BW OR uninterrupted @ light-or-unweighted OR 1-arm bodyweight row hold + 5 rounds of: 1/2 rocking chair (to floor) + 15 hollow rock + back to standing = 1 round If time reaches two minutes in plank and/ or bodyweight row hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. If this has gone well, add only as much less than 1/2 bodyweight as you need to maintain position for a full, straight, two minutes. If you miss, you miss... But then you know!