(Photo: Is it carrying you, or are you carrying it? Anyone watching should immediately know the answer… )
5L, 5R Turkish Get-up @ 70% of 1RM
20 Tire flip
20 3/1000 bodyweight row
5L, 5R Bottoms-up Turkish Get-up @ (up to) 15lb. W, 25lb. M
Turkish Get-up: Short rest may be taken as needed between arms- attempt little-to-no rest during 5-rep sets.
Tire flip: Mind position and execution, and move with power. 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.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
Then, 5 minutes of:
5 Slam ball + throw it/ go get it @ (minimum) 15lb. W, 25lb. M
Today, the 5th slam ball ends at chest-level and is propelled as far as possible (using an offset stance as in our medicine ball throw) and chased immediately. If rest is needed, it is 3 breaths or less. Goal is as many quality reps and as much back-and-forth distance as possible. If 5 minutes doesn’t seem like enough, question the participant, not the process.
And then, “Time under tension”:
(Minimum) 25 High-quality sit-ups (Dowel/ “Prison” Abmat, V-up, hollow rock, 360)
25 calorie Airdyne cool-down
(Minimum) 1 mobility position (Evaluate/ test- re-test/ note improvement)
Less specificity does not mean less accountability; think, fact-find, work hard, make progress.
Or, do 25 half-lazy sit-ups and some unspecific mobility and continue to wonder why your strength and positioning aren’t improving.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!