(Specialty warm-up: 10 hang power clean @ 65lb. W, 75lb. M, 5 kettlebell high pull + Goblet catch, 5 rocking chair) Hang power clean/ Double kettlebell swing clean: 5 x 10 @ 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, identifying that it operates in a different movement pattern (hinge, as opposed to upright/ squat). If general/ fundamental mechanics and timing need work, 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.
Then, 5 rounds of: 5 Kettlebell high-pull + Goblet catch (5/1000 @ top) 9 Kettlebell deadlift @ same weight (Up to) :30 sec. rest Each round of high pull + Goblet catch is to be as heavy as possible- 5/1000 hold may govern weight. Clearly identify and apply the difference between the starting positions between 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.
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, and safety considered, do not allow plate or hands to touch the ground; Use rocking chair, Elevator, or hip-up to climb and descend!
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”: 10 x 10 Hollow rock- first 5 sets @ 15lb. W, 25lb. M (bumper plate), and last 5 sets with hands attached low and hard to legs 15 Cat/ cow stretch
Demand success in the short sets of hollow rock; Stay "closed" and truly hollow, and accept nothing less.