(Specialty warm-up: 30 mountain climber, 5 suitcase deadlift, 5 rocking chair, elevator practice)
Accumulate 5 minutes of:
Kettlebell Farmer hold @ BW
Break as few times as possible, and hold at least a few seconds longer than you think is. If bodyweight is old news, congratulations; Hold the whole time and move on.
Then, 5 rounds of:
2 Sled drag (20yd. each @ 1/2% BW)
20 Squat @ (minimum) 25lb. W, 45lb. M (Hold/ use whatever you have/ choose... but hold it well. It's for stability and strength, not momentum.)
20 Hollow rock (or, if needed, 1 minute hollow hold)
(Up to) 1 minute rest (or, if needed, less... )
”Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during work round. Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Do not simply drape/ droop forward. Hold a violent midline, and work harder. Soft equals sketchy, and, slower.
Take no rest outside of designated duration, and only take what you earn/ need. No lazy hollow rock, no soft squats.
Squat + bumper plate: Aggressive posture, thorough, challenging range of motion, and crisp pace all play equal parts in the value of this drill; Move quickly, move correctly.
And then, as quickly as possible, "GYAOTG":
20 Rocking chair
20 Elevator sit-up
10 Rocking chair
10 Elevator sit-up
10 Rocking chair
10 Elevator sit-up
Recommended today is a bumper plate for both movements; Ideally, one. If position breaks or rep scheme becomes unsustainable at chosen weight, adjust one interval down and continue safely. Keep rest to 3 x :15 sec., and only take what you earn.
Adjust to 1/1 "Hip-up" if either variation goes totally out the window; Everyone gets up, no one gets out.
Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.
And finally, "Time under tension":
50 Abmat sit-up- use variation that makes the most work in the best position
15 cat/ cow stretch
Perform sit-ups without allowing butt to come off the ground or posture to break; We do these often, and for good reason; They should be improving. Keep a strong, organized arch, and drive hips forward at the top of each rep. Preferred choices are "Prison", weighted, or a combination of.