Max duration hollow rock/ hold
10 Pull-up (As difficult a variation as possible in each round)
Max duration Farmer hold @ BW
10 Pull-up
Max reps “Prison” Abmat sit-up*
10 Pull-up
Max duration hollow rock/ hold
10 Pull-up
Pull-up: If available, pull-up may utilize different handles by round as desired (rings, ropes, etc.). Make each set as challenging as possible, and only scale when most difficult variation fails. No kip today, and definitely no butterfly. Holds: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
Then, spend time on skill work:
“Odd Lifts”
Kettlebell:
Slam dunk (Stationary and with step)
Partial speed snatch
Figure-8 flips
Mace:
Pendulum (Front and back + shove)
10-2
360
Hammer:
2-Hand tire smash
Hand-to-hand tire smash
1-Hand tire smash
1-Hand tire smash with switch
Practice several of the movements above, and note improvement in each. Start with the basic versions, and practice more difficult variations as wp-contentropriate.
*In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. Today, if max set is under 20, perform an additional 50 when entire sequence is complete.