(Photo: He tells a story that you may or may not want to hear… )
3 x 5 @ (up to) 80% of 2RM
3 x 5 @ 60- 70%
1 x 10 @ 50%
Rest reasonably between sets. If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion
Then, 5 rounds of:
1L, 1R 2-count Turkish Get-up @ (up to) 80% of 1RM
10 Walking lunge @ same weight (anchored any way you choose)
5 Rocking chair @ (up to) 1/4 BW (use any implement that allows for safe management)
:20 sec. rest
Move and pause in organized positions. Attempt as little rest as possible, and adjust weight as needed if position breaks in either movement.
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.
And then, “Time under tension”:
One-minute Farmer hold @ one interval above BW + 30 Mace Good Morning @ self-scaled (2 x 15)
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just above half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!