Using warm-up sets of no more than 2-3 reps per arm, and keeping total number of lifst under 30 (15L, 15R) climb to and find your 1RM clean + push press/ push jerk. Controlled, organized lock-out constitutes a completed rep, and as always, position and execution govern weight. Position considered, goal is matching weights on both sides.
Then, 5 minutes of:
“Burpees from the bottom”
”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.
And then, with a partner, 2 aggressive rounds of:
Partner drag: 4 trips “Leader” + 4 trips “Follower” @ 20 yd. each
40 Abmat sit-up (each) @ 10lb. W, 15lb. M (Use bumper plate)
(Up to) 1 minute rest
8 total trips (4 leader + 4 follower) + 40 sit-up (each) = 1 round.
Follower: Drape a rope/ belt/ band around your partners hips and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward, keeping your guts tight, and leaving your weight on your heels. Arms are straight. Keep your legs wide so you don’t have to scurry around theirs.
Leader: Get low, stay on the balls of your feet, stay postured up, and drive forward with intent.
Abmat sit-up: Today, weight is locked out in front throughout each rep- hands at chest level, arms straight. Concept: As you sit up, pull your shoulders down. Goal is rock-solid upper body position, forcing the guts to do all the work.
And finally, “Time under tension”:
Unweighted hinge + 50 Kettlebell kayak @ 25lb. W, 35lb. M
Lock into a hinge position with tension and focus as if it were weighted, and do some work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in hinge position), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch = 1 rep.