(Photo: Testing box jump; Floor-to-extremity coordination, power-source to extension-cords organization, position, power, timing. Equal measurements in an potent potion.)
Accumulate 2 minutes of:
Kettlebell Farmer hold @ BW
Break as few times as possible, and hold at least a few seconds longer than you think is. If bodyweight is old news, congratulations; Hold the whole two minutes and move on.
Then, 5 rounds of:
2 Sled drag (20yd. each @ 1/2% BW)
20 Squat @ (up to) 25lb. W, 45lb. M (bumper plate held @ chest level)
20 Hollow rock (or, if needed, 1 minute hollow hold)
(Up to) 1 minute rest (or, if needed, less… )
”Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during work round. Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.
Take no rest outside of designated duration, and only take what you earn/ need. No lazy hollow rock, no soft squats.
Squat + bumper plate: Aggressive posture, thorough, challenging range of motion, and crisp pace all play equal parts in the value of this drill; Move quickly, move correctly.
And then, as quickly as possible, “GYAOTG”:
Recommended today is a bumper plate for both movements; Ideally, one. If position breaks or rep scheme becomes unsustainable at chosen weight, adjust one interval down and continue safely.
Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.
And finally, “Time under tension”:
Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!