(Specialty warm-up: 10 empty bar hang power clean, 3L, 3R kettlebell clean, 10 box jump) Power clean/ Ground-to-shoulder:
1 x 5 @ 50% of heaviest previous ground-to-shoulder lift (final fact-finding/ weight assessment) 3 x 7 @ (up to) 75% of heaviest Sandbag/ Medicine ball lift/ Kettlebell high pull + Goblet catch: 5 x 5 @ as heavy as possible in each Rest reasonably between sets. Focus on set-up position, violence of action, and fluidity; Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Today, once finished with initial sets, use any safe, organized implement/ variation you choose for each 5 x 5. Goal is widely-transferable, powerful ground-to-shoulder mechanics; Implement should be nearly interchangeable. If barbell lift does not work well (most common culprit is a flawed front rack position, next is a work-in-progress squat) then part one is kettlebell high pull + Goblet catch/ medicine ball power clean, and part two is heaviest, safest ground-to-shoulder. Then, 7 rounds of: 7 Box jump 7/1000 breath held, hard, like you mean it 70 Jumprope (immediately, aggressively) THERE IS NO REST HERE; Jump rope fast and hard, and brace like you’re lifting weights under water. Improve your condition in this simple drill by challenging your condition in this simple drill; Breathing during the 7/1000 is cheating.
Box jump height is scaled to ability for 7 uninterrupted, well-organized reps.
Immediately: Without hesitation, internal pontification, or rumination.
Aggressively: Like you're moving towards something dangerous to help another person, or away from something dangerous to yourself.
And then, “Time under tension”: 25 Abmat sit-up @ 1/4 BW + 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round + 15 Dowel partial pull-over Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.