3 x 5 (up to) 80% of 2RM
2 x 10 @ 50-60%
Rest as needed between sets. 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 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.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Airdyne @ 100%
Push-up (Scaled to ability for quality, fluid reps)
Note calories/ count reps in all rounds (4 of each movement)– keep effort high and pace strong, and attempt to match throughout. Today, efficient transitions between movements will make or break the drill.
And finally, “Time under tension”:
Max-duration bar hang + 100 Abmat sit-up
Today, use any grip you choose, and switch between them as needed. 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. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.
Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.