(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 for quality. 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, is time spend better doing something else. Today, if no suitable tire is available, adjust to 5 heavy kettlebell deadlift + 5 "Floor to feet" 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.