5 x 7 @ 65-70% of 2RM
1 x 5 @ 20-30%, each with a full 2/1000 at the top
Rest as needed between sets. Today, final set of 5 features a 2/1000 hold in an organized top position. If sets require interruption, make a minor weight adjustment and continue. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then:
2-count Turkish Get-up:
2 x 1L, 1R @ as heavy as possible
Today, perform our 2-count variation as heavy as possible on each side (likely at least 2 intervals down from 1RM). Use warm-up sets of no more than 2 reps each side at no more than 50% of 1RM.
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:
Sled drag (20yd. @ as heavy as possible)
”Drag” = forward, and “Pull” = backward. Today, use up to 3 trips to determine heaviest possible drag. If time to completion exceeds :90 sec., the trip is over.
And finally, as quickly as possible:
30 calories Airdyne
20 Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)
10 3/1000 bodyweight row
Attempt no rest, and move aggressively throughout. Hustle in transitions, and count full 3/1000 in each rep of the row.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.