1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Farmer hold @ as heavy as possible
Have increasing/ decreasing scaling options lined up. If chosen weight drops during :20 sec. round, move down one interval in the next. Conversely, if chosen weight has not dropped by round four, increase one interval in each remaining round. Safety considered, tools do not drop to the ground between work rounds.
Then:
5 x 5 @ 75-80% of 2RM
Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
And then, 12 minutes or 12 rounds, whichever comes first:
60 Jumprope
:20 sec. Airdyne @ minimum 65% of max RPM
2 Rocking chair (Weighted or unweighted)
Hustle in the transitions, limit rest, and manage breathing. If 12 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.
And finally, “Time under tension”:
Max-duration double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
Lift and hold in strong, organized kettlebell rack position. 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.
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.