Climb to a new 2RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 3, 3, 2, 2… ) Start conservatively (no more than 60% of previous 2RM) and end as heavy as possible for 2 quality, back-to-back reps.
Then,
Benchmark
“Waking the Dead” 6:55
(Suicidal Tendencies– “Controlled by Hatred/Feel Like Shit… Deja Vu”)
20 Tire smash (10L, 10R- Any variation) @ 6lb. W, 10lb. M
10 Tire/ Box jump (With hammer)
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 hate 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.