(Photo: It doesn’t have to be fun to be fun… )
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 address previous lifts in order to govern the next.
Then, 5 rounds of:
5 Tire flip
10 “GYAOTG“
10 Push-up
1 minute rest
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.
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, and weight as wp-contentropriate. When in doubt, always scale work to full ability.
And then, “Time under tension”:
50 “Prison” Abmat sit-up + 25 Abmat sit-up @ 1/4 BW + 25 calories Airdyne @ cool-down pace + simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.
“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.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!