(Specialty warm-up: 5 hang power clean/ 5 double kettlebell swing clean, 5 kettlebell high pull + Goblet catch @ 1/2 BW) Hang power clean/ Hip-to-shoulder: 5 x 7 @ (up to) 70% of power clean/ ground-to-shoulder 2RM 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 “5 x 7″, it always refers to “Sets” x “Reps”.
Note: If barbell front rack is questionable/ dysfunctional, adjust to Pistol-grip double kettlebell swing clean @ same scheme. 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 perfect alter-implement supplement, but this is a very suitable complement. 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, 5 rounds of: :20 sec. Goblet hold (high pull + Goblet catch + 20/1000) @ minimum 1/2 BW :20 sec. rest/ assessment (up if easy, down if broken) :20 sec. "Floor to feet" (Bottom of burpee to hinge position and immediately back to floor- as many good ones as possible) :20 sec. rest Accumulate as few drops and as many reps as possible; No soft lifts, no lazy reps. Pay attention to the pick-ups and put-downs; Safety considered, weight does not drop to the ground. And then: 10 Sled pull (20 yd. each @ (minimum) 1/2 BW ) “Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during work round. Sled drag/ pull is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow. If working with a partner: 2 - for - 2, and hustle in the switches. And finally, “Time under tension”: 5 Hover push-up (assess angle, height... ) + Weighted hollow hold @ 15lb. W, 25lb. M + 15 calories Airdyne/ equivalent @ cool down pace + 15 cat/ cow stretch Hover push-up: 1 descent, 10 "Hover", back to the top = 1 rep. Hover push-up is positional assessment, in addition to being an excellent odd-angle strength builder. Go lower, hoverwider, hold harder, and if you get stuck- good- just put your knees down, climb up, and do it again. Hollow hold: Today, dumbbell, kettlebell, or bumper plate is held at whatever height and angle allows for the lowest, hardest hold. 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.