(Specialty warm-up: 10 hang power clean @ (up to) 65lb. W, 75lb. M, 5 kettlebell high pull + Goblet catch, 5 rocking chair)
Hang power clean/ Double kettlebell swing clean:
5 x 9 @ scheme-appropriate weight
Begin at a moderate, challenging weight, add strategically and intelligently, and work at a weight that allows for 10 positionally-accurate, powerful reps; Regardless of implement or weight, each set should be difficult, violent, and positionally sound. Rest reasonably between sets.
If sound, organized barbell front rack doesn't work: Adjust to double kettlebell swing clean at same scheme. If mechanics and timing in general need work, and operating from the floor is a better option, heavy medicine ball power clean is a great substitution/ complement.
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, 5 rounds of:
5 Kettlebell high pull + Goblet catch (3/1000 @ top)
9 Kettlebell deadlift @ same weight
(Up to) :30 sec. rest/ assessment
Each round of high pull + Goblet catch is to be as heavy as possible- 3/1000 hold may govern weight. Clearly identify and apply the important difference between the starting positions in the two lifts (High pull/ Deadlift). In both, re-trace the respective steps back to the ground; "Up", in our concept, is most-often only half of the lift.
If there is significant disparity between high pull + catch and deadlift- even at the complementary scheme- that is notable. Level the playing field by bracing better, and moving harder, with the one that feels "easier".
And then, 5 rounds of:
5 Rocking chair
7 Abmat sit-up
Today: Entire drill is performed with a bumper plate in-hand(10/ 15lb. W, 15/ 25lb. M). Transition between movements with dexterity, using sound and proven "GYAOTG" strategies, and safety considered, do not allow plate or hands to touch the ground;
Hold plate aggressively in front of your chest, not lazily at your hips.
Each touch of hands to the ground: 10 burpee, accumulated and completed at the end.
And finally, “Time under tension”:
5 x 10 Mace front pendulum @ heavier, powerful, better
10 x 10 Hollow rock + stand-up- weighted or unweighted- whichever makes for better holds, and cleaner stand-ups
15 cat/ cow stretch
Demand success in the short sets of hollow rock; Stay "closed" and truly hollow, stand up with intent, and accept nothing less.