(Photo: Some things change, other things don’t…)
50 Rocking chair @ 25lb. W, 35lb. M (use whatever you choose)
50 Box jump @ (minimum) 15lb. W, 25lb. M (use bumper plate)
OR
75 Rocking chair + box jump @ 15lb. W, 25lb. M (bumper plate)
Pick a path, and stay on it. If 50’s are chosen, they are to be completed in-order and uninterrupted.
If 75 is chosen, be sure to not allow combining the movements detract from the details or order of operations of either.
Rest briefly as needed.
Then:
3 x 10L, 10R Kettlebell row @ (minimum) 1/4 BW
50 Medicine ball throw @ 8/ 10lb. W, 12/ 14lb. M
Row: Take up to :15 sec. between arms/ sets. Powerful, organized reps. When scheme is listed as “3 x 10L, 10R″, it always refers to “Sets” x “Reps”.
Throw: No rest. Any soft, slow, or disorganized throw is rejected and repeated. There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
If V-up mechanics/ range go out the window and cannot be recovered, adjust to hollow rock for remaining time/ rounds.
If hollow rock also erodes, transition to hollow hold, and add 4 x :20 sec. rounds.
And finally, “Time under tension”:
25 cat/ cow stretch + 50 Abmat sit-up
Abmat sit-up is any variation you choose, and is geared towards active cool-down as well as “sit-up”. Mind position and mechanics, and draw value.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!