(Photo: Leave nothing to chance; Make, or break.)
2-count Turkish Get-up:
5 x 1L, 1R @ 70% of 1RM
Move and pause in organized positions. Attempt as little rest as possible, and adjust weight immediately if position breaks.
Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). 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.
Then, 20 minutes of:
1 minute Farmer hold @ (up to) 1 + 1/2 BW
2 reps “Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
10 calories Airdyne @ 100%
(Up to) 1 minute rest
Transition quickly, and keep rest to designated duration in each round. If less than one minute rest is needed to complete the next round at highest quality, take less.
Farmer hold: Pay close attention to safety and efficiency in the pick-ups and put-downs. Missed lifts and sloppy landings will suck valuable energy from the work sets.
Hollow position complex: Goal is completion of each rep (4 + 4 + 4 = 1 rep) without breaking position. Today, if needed, rest no more than :15 sec. between each rep. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text.
And then, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + unweighted plank hold + 25 calories Airdyne @ cool down pace
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
If time reaches two minutes in plank and hollow, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes in each.
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!