(Photo: Hell isn’t a place, it’s a perception.)
3 x 5 @ (up to) 80% of 2RM
3 x 5 @ 70% (use double overhand grip)
Rest reasonably as needed between sets; “Generalist” weights require generalist rest. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy.
Then, in order, attentively, and aggressively:
5 x 1L, 1R Turkish Get-up @ (up to) 90% of 1RM
5 x 5L, 5R Kettlebell row @ as heavy as possible in each round
50 Mace shovel @ minimum 10kg. W, 12kg. M (alternate left to right as desired)
Add a 2/1000 hold to any position/ transition you are struggling with; always slower, not faster, in heavy Turkish Get-up.. If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
Take reasonable rest as needed throughout; Address details, set up and re-set hard, and move with intent in each lift. Soft, casual versions of any of those movements are next to useless, likely dangerous, and definitely hideous.
Shovel: Start/ finish position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle. Lock-out should feature both arms 100% straight, and aligned over their respective feet.
And then, “Time under tension”:
500 Jumprope, or 300 high-knee jumprope + plank hold @ minimum 1/2 BW + 25 cat/ cow stretch
If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.
New reminder! (Almost) all movements referenced above are demonstrated and noted on our YouTube channel! (Linked here)
Please use them to your advantage! No guessing!