(Photo: Often abandoned and criminally under-valued, as with most things in this world that are actually as hard as they look… )
Today, in either movement, change direction each rep and add a full 2/1000 pause between each; Standardize the set-up, standardize the re-set, and move with intent. More tension and detail should lead to more weight, not less; Scale drill to full ability based on details and determination.
Then, 3 rounds of:
12 Extended-arm elevator sit-up
6 3/1000 bodyweight row
12 Kettlebell halo + extension
6 Pull-up
Mace is recommended for extended-arm sit-up, however (obviously), sledgehammer, kettlebell, or even dumbbell may be used if needed. Please refer to linked video for positional suggestions. Weight for kettlebell halo + extension is self-scaled, and lock-out governs weight in each round.
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.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, 3 rounds of:
1 minute battle rope
:45 sec. Airdyne (Legs only)
:30 sec. push-up
Transition immediately and aggressively, and note total calories and quality push-up completed in three rounds.
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crwp-contenty, broken “unscaled” ones.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!