As many rounds as possible in 30:00:
1 back squat
3 GHD situps
5 KB swings (53/35#)
Why a heavy back squat combined with spinal flexion (situps) and hip extension (KB swings)? Spinal stability through hard labor.
We don’t do situps much. In fact, we stay pretty far away from the common “folklore of the core,” preferring instead to focus on what really makes your pelvis, spine and torso more stable. The transverse abdominis is the real core protector, and while rectus abdominis (the six-pack muscle) plays a small role, its main function is to bring the chest closer to the knees.
The point of adding the GHD situps between heavy squats is to make you ab-aware. We want you to think about what your abdominal muscles are doing; we want the biofeedback that comes from a tight midsection during every heavy squat. We want your hips cued, too, so that your glutes and hamstrings fire together for power coordinated action in the bottom of the squat. And we want that coordinated action to be present in the first minute, the tenth, and the thirtieth, because no one cleans their driveway on the first scoop.
Choose a weight that’s challenging – 70-80% of your max – for the back squat. If you can’t do 3 GHD situps and 5 KB swings every round without stopping, scale the exercises down; they shouldn’t provide much of a break. If you need more rest, move the stations further apart, but keep track of how much rest you’re taking. Don’t walk around; keep moving. The mind is primary.
Stoppage of Play, by Coop. To measure baseline pre-concussion levels, we have a little service called ConcussionPro.
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