(Photo: The weight has no will; It has no anima. It offers only its simple, inanimate state; Mountains have been moved by those able to draw power from far beyond a physical realm.)
5 x 1L, 1R @ as heavy as possible in each set
Then:
5 x 5 @ 75% of 2RM
Rest as needed between sets of both movements. Each rep of Turkish Get-up is strong, patient, and organized. If range of motion fails, or position breaks, make as minor an adjustment as needed and complete the next rep/ set safely. When scheme is listed as “5 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.
And then:
3L, 3R Turkish Get-up @ 50% of heaviest above
30 calories Airdyne
3L, 3R Turkish Get-up @ 40% of heaviest above
300 Jumprope
30 Walking lunge @ 40% weight from above
300 Jumprope
Turkish Get-up is always governed by position, even when combined with other movements. If position breaks beyond what a 2/1000 pause will repair, adjust weight immediately and continue safely. No designated rest- if needed, keep it short and specific (:15 sec. or less).
And finally, “Time under tension”:
20 Dowel partial pull-over + 20 calorie Airdyne @ cool-down pace
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 heavy pulling 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!