(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 10 weighted walking lunge) 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). Slower, harder, and more patiently/ explosively than you think you can/ should/ need to; No stone left unturned in a truly heavy Turkish Get-up. 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.
Accuracy and fact- not ego, peer pressure, or overzealousness- lead the dance. Heavy days are almost always "Enthusiasm tempered with reality".
Then: 50 Walking lunge @ (minimum) 1/2 BW 40 Kettlebell halo + extension @ (up to) 1/4 BW 30 Elevator sit-up @ (up to) 1/4 BW (if Elevator leaves the building, adjust to hip-up) 200 Jumprope
500m row/ Equivalent (using two hand/ foot positions- switch between them in 250m) 1 minute Airdyne/ Equivalent (max calories) 1 minute jumprope (max reps) 1 minute plank hold (Each position break = additional :30 sec.) Use any implement and carry/ hold method you choose, with the exception of barbell in the back rack.
Match pace with quality of movement, and vice-versa. Keep rest short and specific, and do not allow movement transitions to become rest periods. And then, “Time under tension”: Weighted hollow hold @ 15lb. W, 25lb. M + 25 “Prison”/ Banded/ Forward-to-overhead Abmat sit-up + 15 calories Airdyne @ cool down pace Hollow hold: Today, dumbbell or kettlebell is held directly over chest. 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. “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.