(Specialty warm-up: 1L, 1R slow, perfect Turkish Get-up, 3 double kettlebell swing clean) Turkish Get-up: 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. And, especially in the Turkish Get-up- The most technical and difficult of ALL strength lifts: Details lead the dance.
Then, 5 rounds of:
1 minute double kettlebell rack hold (W- 35lb. x 2, M- 53lb. x 2)
1 minute bodyweight row hold
(Up to) :30 sec. rest/ assessment
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 for making you adhere to them.
And then, “Time under tension”: 15 calories Airdyne/ equivalent (arms and legs- not fast, not lazy) + 3 x :30 sec. hollow hold + Unweighted plank hold (or 1-arm plank hold, as desired) + 15 cat/ cow stretch + 15 calories Airdyne/ equivalent (legs only) Hollow hold: Position and duration should be improving; If they are not, add a bumper plate to ensure accuracy, and... hold harder. If time reaches two minutes in plank, 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.