(Specialty warm-up: 10 hang power clean @ 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 organized front rack position and/ or order-of-operations is unsafe or unsustainable, 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. 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 (adjust between them as needed/ desired/ strategized) 5 5/1000 Push-up :20 sec. rest/ reset 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".
Reminder: 3/1000 at top of bodyweight row is not a suggestion, and is not to be 2/1000; The hold is added both to improve strength and to allow the row to more closely resemble the demands of the chin-up. Each push-up rep should take a minimum of 5/1000 to complete. 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”: Plank hold (Organized top of push-up- today, weighted or unweighted) + 15 calorie Airdyne @ 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, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.