(Photo: Composition, not simply completion… How we go, not simply where we go… )
10 Turkish Get-up @ 30-40% of 1RM (5L, 5R)
20 Tire flip
100 Box jump @ (minimum) 10lbs. W, 15lbs. M (use bumper plate)
Turkish Get-up: Mind position, and lift each rep like it’s heavy. Add a 2/1000 pause to any step/ transition that you are struggling with.
Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.
Box jump: Today, max jump height is 20″ W, 24″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.
Then, 5 aggressive minutes of:
2 Push-up
10 Medicine ball throw @ 10/ 12lbs. W, 14/ 16lb. M
Move with deliberateness and intent; No lazy push-up, no passive throws.
There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
And then, “Time under tension”:
25 Goblet squat @ 35lb. W, 55lb. M + 50 Abmat sit-up + 25 cat/ cow stretch
Abmat sit-up is any variation you choose, and adjusted between them as desired. Mind position and mechanics, and draw value. Keep rest to :15 sec. or less, no more than 3 times.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!