(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 5L, 5R overhead walking lunge, Elevator review)
Turkish Get-up: 5 x 1L, 1R @ as heavy as possible in each 1 x 5L, 5R @ 60% of heaviest above 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. Then: 50 Kettlebell front rack walking lunge @ (up to) 70% of heaviest weight from above 50 Elevator sit-up @ 15lb. W, 25lb. M (use bumper plate) Switch arms/ carry position as desired, and be sure to end up with 25L, 25R in each movement. Non-negotiable posture and front rack integrity governs weight in lunge. If Elevator sit-up is clunky, or becomes the wrong kind of uncomfortable, adjust to hip-up at same scheme. Thank you.
And then, “Time under tension”: 2 x 5L, 5R Mace "Short shovel" @ heavy and narrow enough to be useful 25 Goblet squat/ Medicine ball squat @ 1/4 BW (braced, stopped 2/1000 @ bottom of each) + 5 rounds of: 1/2 rocking chair (to floor) + 15 hollow rock + back to standing = 1 round 15 cat/ cow stretch If designated weight is not a thorough-but-accurate cool-down weight, adjust accordingly and continue productively.