(Photo: The timeless value of simplicity is often eclipsed by the temporary allure of complexity.)
9 rounds of:
Start row at designated 75%, and adjust weight if position breaks, range of motion shortens, or 3 powerful, consecutive reps become impossible.
Count and note rounds and partials completed in 6:55 (Ex. 8 rounds + tire smash= 8.1). Demand at least a partial round improvement over last time.
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer) can require some adjustment.
And then, as quickly as possible:
Rest as little as possible, but as much as needed to maintain quality, useful movement and position; Wiggly, broken sit-ups are no more useful than the wiggly, flailing versions of anything else. Patience + position + pace = progress.
And finally, “Time under tension”:
20 Dowel partial pull-over + 20 cat/ cow stretch
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 pulling/ posture day, and improving position for next time.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!