(Photo: Progress conspirators.)
Ground-to-shoulder:
10 x 2 @ as heavy as possible in each
Change implement as desired, using at least two within the 10 sets. Choose the lift/ tool that allows for movement of the most weight in the best position.
Moderate rest between sets (no more than one minute). Goal is widely-transferable, powerful ground-to-shoulder mechanics; Implement should be interchangeable.
Then:
1 Sled drag (20 yd) @ 2 x BW
50 Rocking chair @ (minimum) 25lb. W, 35lb. M (use bumper plate)
50 Airplane push-up
“Drag” = forward, “Pull” = backward. No rest, hard work, quality movement. If you need to stop, keep it quick and specific (3 breaths or less). If designated weight breaks position in rocking chair, adjust one interval down and continue safely.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates.
And then:
100 Sit-up
Today, your choice; Change variations in no less than 20-rep intervals, and rest as little as possible. Select from movements in our YouTube library.
And finally, “Time under tension”:
200 yd. Farmer walk (20 yd each @ BW- 50% in each hand) + 25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch
Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!