(Photo: Important pieces of a worthwhile puzzle.)
5 x 1L, 1R @ as heavy as possible in each
1 x 5L, 5R @ 60% of heaviest above
Rest up to :30 sec. between arms/ sets. 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.
50 Single-arm overhead walking lunge @ 60% weight from above
50 Elevator sit-up @ same
Switch arms/ carry position as desired, and be sure to end up with 25L, 25R in each movement. True lock-out governs weight in lunge.
And then, “Time under tension”:
25 Goblet squat @ 35lb. W, 55lb. M + 25 cat/ cow stretch
If designated weight is not a cool-down weight, adjust accordingly and continue safely.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!