(Photo: The world only weighs what it knows we can take; But a mirror reflects every choice that we make… )
7 rounds of:
5 Push press @ (up to) 75% of 2RM
5 Goblet squat @ as heavy as possible in each round
1 minute rest
Organized lock-outs, strong, specific re-sets into rack position, and attentive pick-ups and put-downs. No soft lock-outs, no short counts. Weight is scaled to ability in each round; Evaluate, improve; Don’t just check out and go.
Weight does not need to be the same for both movements, but transitioning between them should happen quickly.
Then, 5 rounds of:
20 Kettlebell wall ball substitute
20 “Tall slam ball”
: 20 sec. Tripod headstand hold
:20 sec. rest
Weights are self-scaled and challenging, and may adjust by round (up or down) as needed; Position, composure, and rest duration are standardized and non-suggestion. Review and practice wall ball substitute prior to selecting weight and beginning rounds. If in doubt, please visit our YouTube channel.
And then, “Time under tension”:
Bar hang + 25 dowel partial pull-over + 25 Abmat sit-up @ 1/4 BW
Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.
New reminder! (Almost) all movements referenced above are demonstrated and noted on our YouTube channel! (Linked here)
Please use them to your advantage! No guessing!