(Specialty warm-up: 10 hang power clean @ (up to) 65lb. W, 75lb. M, 5 double kettlebell swing clean, 5 box jump, 5 box jump with implement)
Hang power clean/ Double kettlebell swing clean: 7 x 5 @ scheme-appropriate weight Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”. If an organized front rack position is off the table, or the order-of-operations is, out of order, then the clear choice today is the double kettlebell swing clean. Please remember: Each set of the barbell lift (but not every rep) begins with a full deadlift to standing, and then the tall, tight descent into the "hang" position (just above knees). It is NOT: Floor - stop at knees - lift. It IS: Floor - stop at standing - brace and descend - lift. And, of course, each set of double kettlebell swing clean would stand, and then swing. It is noted that the double kettlebell swing clean operates from more of a hinge than the hang power clean; Not every movement has a shot-for-shot alter-implement supplement, but this is a very suitable counterpart, in both function and demand. If for some reason both of these variations present dysfunction, adjust to hang power clean with sandbag, using (if available) its vertical handles (like a pistol grip). Then, 10 rounds of: 5 Box jump @ (up to) 35lb. W, 45lb. M (use bumper plate) 5 Chin-up OR 3/1000 underhand bodyweight row 5 5/1000 Push-up :20 sec. rest/ assessment Box jump height and weight, and push-up variation, are scaled to ability today. Make ambitious choices, and demand excellent position and execution; "Enthusiasm tempered with reality". Chin-up: Wiggling, indicates need for scaling. The 3/1000 underhand row is not a demotion, provided it is not viewed as such. Each push-up rep should take a minimum of 5/1000 to complete, and achieve- at minimum- full range. If additional range/ angle is desired, use two heavy kettlebells or parallettes. If that is still old news, advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up. And then: 50 Medicine ball throw @ (minimum) 10lb. W, 12lb. M
1 minute rest
50 "Tall slam ball" @ same
Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
"Floor to extremity" power generation: Only differences between these two variations are footwork, and direction of force. Order of operations, timing, violence of action: Same.
And finally, “Time under tension”:
10 Airplane push-up +
(At top of 10th push-up) Plank hold (Organized top of push-up- today, weighted or unweighted)+
15 calorie Airdyne/ equivalent @ cool-down pace 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. Note: Today, a training partner may add weight (in bumper plates or sandbags) across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.