(Photo: My sleep has been altered, I open my eyes – The nightmare continues, I see through their lies – The papers keep turning, the tests never end – Once again… – “Human Guinea Pig” – Suicidal Tendencies)
5 x 5 @ (up to) 75% of 2RM
1 x max rep @ 50%, each with a full 2/1000 @ top
Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.
Then, 7 rounds of:
Make ambitious choices, work hard for fluid, seamless transitions, and only adjust weight if position breaks or rep scheme becomes unsustainable; Too heavy is too heavy, but too light is too light. Keep rest to designated duration.
And then, 5 minutes or 500 reps, whichever comes first:
Simple: Breathe, hustle, and as always- attempt to complete the task, not run out the clock. For some of you, this will be old news; Congratulations- finish as quickly as you can and move on to what’s next.
And finally, “Time under tension”:
5L, 5R Bottoms-ups Turkish Get-up @ (up to) 15lb. W, 25lb. M (skill work weight) + relevant, thorough mobility (critical think/ diagnose position)
This week, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!