(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 10 slam ball, 10 medicine ball throw) Turkish Get-up:
10 x 1L, 1R @ (up to) 85% of 1RM Rest up to :30 sec. between arms/ sets. Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; 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. Good sense here, would be to use several sets to climb, and then stay at/ around 85% for as long as safely possible.
Top priority, for any and all: Arm straight, wrist straight, thumb back. All else can be adjusted once the arm and weight are secure and locked-in.
5 x 10 @ (up to)1/4 BW, :15 sec. rest between (as heavy as possible, accurately and violently)
50 @ 15lb. W, 20lb. M as quickly as possible
Organized position, accurate order of operations, violence of action; There is no value to casual, soft power movements. Tight at the bottom, just like the bottom of any good squat.
The 5 x 10 may be as aspirational as both will and position allow.
If suitable weight slam ball is not available (but suitable overhead position is), substitute kettlebell full-range high pull, noting both similarities and differences.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Medicine ball throw @ 10lb. W, 12lb. M
As above- listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not.
The clock- not your feelings, or your perceived fatigue- governs the drill. Late starts = Bonus rounds.
And finally, “Time under tension”: Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
15 calorie Airdyne cool-down
15 cat/ cow stretch
Lift and hold in strong, organized kettlebell rack position. 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. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.