(Photo: (Ah. Everyone’s least-favorite reminder.) Most nutritionists we’ve met don’t know their teeth from a toothbrush, but we’ve finally connected with one that does. Excited to share the news soon… )
7 rounds of:
Rest as needed between sets. Today, weight in both movements is self-scaled and should pose a significant challenge. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. Reminder: Position and organized execution always govern weight.
Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.
Then, 7 minutes of:
7 Squat @ 25lb. W, 45lb. M (bumper plate held @ chest level)
7 Bodyweight row
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.
Bodyweight row: Use barbell + double overhand grip
No designated rest here- If needed, keep it short and specific (3 breaths or less).
And then, “Time under tension”:
“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.
If time reaches two minutes in plank hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!