1 x 7 @ 75% of 2RM
2 x 5 @ 75% +
1 x 9 @ 50%, each rep with a full 3/1000 at the top
If the set of 7 is completed uninterrupted at accurate percentages, weight may increase up to 85% for the 2 x 5. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
10 Turkish Get-up @ 50-60% of 1RM
Switch between arms in any way you choose- If under 6 months attendance, 6 of 10 reps are performed as 2-count variation.*
And then, 2 rounds of:
1 minute Farmer hold @ minimum BW
(Weight goes to floor, clock stops)
2 minutes Airdyne (Count revolutions/ monitor calories)
Work hard, stay focused on position, and (if needed at all) keep rest to a minimum. Farmer hold: Be as mindful of the lifts and descents as of the hold position itself. Airdyne: This is a sprint, not a jog- Attempt to match/ exceed output between round 1 and round 2.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
*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.