(Photo: Cultural interruption.)
5 x 2L, 2R Turkish Get-up @ 60-65% of 1RM
10 x 2L, 2R Overhead lunge @ same weight
5 x 1L, 1R Elevator sit-up @ same weight (Kettlebell in front rack or Goblet position)
Always- but especially in three detail-heavy movements- position, organization, and range of motion govern weight. If there is a “hole in the boat” in any of our main movement patterns, one of these three will find it; Note similarities, thoroughly wp-contently transferable details. Rest briefly as needed, and stay aggressive; One soft, passive set can ruin all that follow it.
Then, 5 minutes of:
5 Push-up
5 Bodyweight row
5/1000 reset
If there is even a chance of needing it, have push-up scaling in sight prior to beginning. Think “reset”, not “rest” in the 5/1000; A few attentive breaths, and fucking go.
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crwp-contenty, broken “unscaled” ones.
And then, “Time under tension”:
50 calories Airdyne + 50 walking lunge @ cool-down pace
Airdyne: Cool-down pace should look like 30-40% of max RPM. Today, if desired, you may perform 25c, then lunge, and then 25c.
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward. Brace before you drop in each rep, just as if weighted. Develop good habits by practicing sound strategy.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!