(Photo: It’s getting darker, but don’t be frightened; One light dims as another one brightens.)
60 total reps. Today, sets are partitioned based on chosen weight; Recommended is 1/2 BW +.
Choose either: 40 + 20 (lightest- under 1/2 BW), 30 + 30 (moderate- at 1/2 BW), or 4 x 15 (heaviest- above 1/2 BW).
Rest as needed between sets, and adjust weight/ scheme immediately if position breaks or range of motion fails.
Then, 6 rounds of:
Add a 2/1000 pause to any transition point that you are struggling with in Turkish Get-up. Position governs weight in both movements- be critical of the details, and adjust as needed if they do not comply.
And then, 6 rounds of:
Move efficiently, and transition smoothly between movements. No designated rest- only break is a brief re-set if needed to maintain quality in hollow rock.
And finally, “Time under tension”:
20 Dowel partial pull-over + 20 cat/ cow stretch
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging overhead/ posture day, and improving position for next time.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!