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 16 (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, 4, 3, 2, 1, 1, 1
Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible.
Squat complex: Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely. 1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell is held in the Goblet position.
And then, 3 rounds of:
10 1-arm kettlebell row @ as close as possible to TGU 1RM (switch arms in any manner needed)
10 Pull-up (Scaled to ability in each round)
10 Inchworm
1 minute rest
Make difficult choices, hammer mechanics, and attempt to take no rest outside of the designated minute in each round. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
And finally, “Time under tension”:
Hollow hold and/ or Superman hold
Alternate between the two as desired. 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.