(Photo: “Theory always beats functionality, if you never fight.)
5 rounds of:
Turkish Get-up: Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
Row: Scale to full ability, and safety considered, use 1/2 BW as a baseline.
Then, 10 rounds of:
Scale kettlebell weight and pull-up variation to full ability in each round. No soft lifts, no lazy reps.
Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.
And then, “Time under tension”:
25 calorie Airdyne @ cool-down pace + 25 dowel partial pull-over
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 push/ pull 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!