(Photo: (Cait. Practicing the Turkish Get-up.) Tension not balance, position over pace, detailed composition over simple completion. If you’re going to do it, then, do it. Or, don’t.)
Front squat/ Double kettlebell front squat:
7, 5, 3, 3, 3, 3- 3- 3
Weight increases as denoted by commas, and then remains the same for a heavy 3 x 3 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Choose and perform whichever movement allows for sound positioning combined with wp-contentropriately heavy weight.
Then, 10 minutes of:
2-count Turkish Get-up @ 40% of 1RM
Move and pause in organized positions. Attempt as little rest as possible, and adjust weight as needed if any position breaks.
Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). 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.
And then, as quickly as possible:
50 Walking lunge @ 1/4 BW
500 Jumprope
50 V-up
Again- minimal rest, quality movement. Small, high-quality sets of v-up are preferable to breezing through 50 mediocre reps.
And finally, “Time under tension”:
25 calories Airdyne @ cool-down pace + relevant, thorough mobility (critical think/ diagnose position)
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!