5 x 5 @ (up to) 75% of 2RM
Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion- most specifically, a straight, strong lock-out- always govern weight.
10 Turkish Get-up @ (up to) 70% of 1RM (5 x 1L, 1R)
Rest any time during the set, switch arms each rep, and add a 2/1000 pause to any transition point that you are struggling with.
1-arm Kettlebell Thruster:
3 x 5L, 5R @ as heavy as possible in each
Rest as needed between sets. Position considered, each set/ each arm is to be performed as heavy as possible- adjust weight between sets as needed. Same as above- position and range of motion always govern weight.
And finally “Time under tension”:
Single Kettlebell rack hold @ heaviest above + 30 calories Airdyne (arms only) @ cool-down pace
Lift and hold in strong, organized kettlebell rack position, switching arms as desired/ 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.
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.