(Specialty warm-up: 5L, 5R kettlebell row, 5 straight jump @ 25lb. W, 35lb. M, 5 box jump, jumprope selection) Pendlay row:
1 x 5L, 5R @ 1/2 BW (as kettlebell row)
1 x 5 @ 50% of 2RM
2 x 10 @ 60-70% of 2RM 1 x 15 @ 50% 1 x 10L, 10R @ (up to) 1/2 BW (as kettlebell row) Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. No interpretive hinge, no standing up to pull, and no heels off the ground! Please and thank you.
Then: Box jump: Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting height. Rest as needed, step down as desired, and keep total number of jumps under 25 (Ex. 5, 5, 3, 3, 1, 1, 1, 1… ). If jumping down, be mindful of both landing position and receipt of the floor- always land on springs, and never stilts. Conserve energy by moving efficiently.
There are just as many relevant details present in jumping, as there are in lifting, and they make just as big a difference when attempting top-end performance. Do not skip steps, or assume there are no further boxes to be checked. Please and thank you.