20 Back squat @ 60% of 2RM
Establish a strategy prior to beginning- if attempting an uninterrupted set, be extra mindful of position and range of motion- a break in either constitutes end of set. Focus on set-up and re-set in each rep.
4 x 2L, 2R @ as heavy as possible in each
Rest as needed between sets. Position considered, each set/ each arm is to be performed as heavy as possible. When scheme is listed as “4 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
4 Turkish Get-up @ as heavy as possible (2 x 1L, 1R)
6 Turkish Get-up @ 60-70% of heaviest above (3 x 1L, 1R)
Rest any time during the sets, and add a 2/1000 pause to any transition point that you are struggling with.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Airdyne @ 100%
Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 20 RPM = 1 x :45 sec. bar hang completed at the end.
And then, “Time under tension”:
Max-duration hold in standing back rack @ weight used above
Stay in the rack, and directly above clips/ spotter arms. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.