2 x 2L 2R @ 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. When scheme is listed as “2 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
4 Turkish Get-up @ as heavy as possible (2 x 1L, 1R)
6 Turkish Get-up @ 60-70% of heaviest above (3 x 1L, 1R)
8 Turkish Get-up @ 40-50% of heaviest above (2 x 2L, 2R)
Rest any time during the sets, and add a 2/1000 pause to any transition point that you are struggling with.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Airdyne @ 100%
Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15RPM = 1 x :45 sec. bar hang completed at the end.
And then, skill work:
Once we’ve assured our hinge/ swing mechanics are sound, spend 20-30 reps each practicing 1- and 2- arm variations: Short swing, power swing, true overhead swing, 1-arm swing, hand-to-hand swing. Add in sets of Figure 8 at varied weight as desired.
“Skill work” does not equal leaving early, standing around talking, or guessing at an unspecific path of work. It does equal short, specific, sets of detailed, progress-minded effort that will produce (not surprisingly) an improvement in skill.