(Photo: Truly grateful for the fantastic group we have, and proud that our specific brand of training helps develop great people, not simply great athletes.)
3 x 3 @ 75-90% of 1RM
2 x 5 @ (up to) 75% of 1RM
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.
Then:
6 Turkish Get-up @ 80-90% of 1RM
18 Jumping pull-up
6 Turkish Get-up @ 60-70%
18 Jumping pull-up
6 Turkish Get-up @ 40-50%
18 Jumping pull-up
6 Turkish Get-up @ base weight
18 Jumping pull-up
Switch arms as desired in Turkish Get-up sets. If rest is needed, keep it short and specific, and take it after jumping pull-up.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Extended arm mace hold (minimum 8kg. W, 10kg. M)
Each position break/ weight to the floor during work round = 1 minute Airdyne