(Photo: “Listen to the silence, let it ring on.” Accomplices, Norway. )
Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed).
Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight.
Then, 5 rounds of:
1 minute double kettlebell rack hold (W- 35lb. x 2, M- 53lb. x 2)
1 minute bodyweight row hold
3 Pull-up
5 Chin-up
(Up to) 1 minute rest
High-effort, meticulous position, no rest outside of designated duration; Put in what you expect to get out.
Rack hold: If designated weights are old news, congratulations. You’ll thank us tomorrow.
And then, “Time under tension”:
Unweighted plank hold (or 1-arm plank hold, as desired) + weighted hollow hold @ 15lb. W, 25lb. M + 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!