Today we are choosing to go with new programming instead of pulling a blast from the past. Also we decided to put the ab mats to work with UN-ANCHORED sit-ups. I know many of you have been so accustomed to having your feet anchored that this is going to change your sit-up ability. Without the ability to pull with your hip flexors, you force your abdominal muscles to do all the work. Same rules apply, head has to touch the mat on every rep and tailbone stays glued to the ground. Here are four version of the sit-up from hardest to easiest to help you with scaling based on ability.
1) Finger-tips around your ears. No clasping behind the head.
2) Arms crossed at the chest
3) Arms held straight forward between the legs
4) Arms throw to gain momentum (knuckles touch mat)
9 Hang Power Cleans(m-135lbs/f-95lbs)