1 x 7 @ 75% of recent 2RM
2 x 5 @ 75% +
1 x 9 @ 50%, each rep with a full 3/1000 at the top
If the set of 7 is completed uninterrupted at accurate percentages, weight may increase up to 85% for the 2 x 5. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.
Then:
10 Turkish Get-up @ 50-60% of 1RM
Switch between arms in any way you choose- If under 6 months attendance, 6 of 10 reps are performed as 2-count variation.*
And then, 2 rounds of:
1 minute Farmer hold @ minimum BW
(Weight goes to floor, clock stops)
2 minutes 360 sit-up (Count reps)
Work hard, stay focused on position, and (if needed at all) keep rest to a minimum. Farmer hold: Be mindful of the lifts and descents just as the position in the hold itself. Sit-up: Attempt to match/ exceed reps between round 1 and round 2. If 360 sit-up goes completely out the window, adjust to hollow rock.
*Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). 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.