(Specialty warm-up: 3L, 3R Kettlebell clean + push press (note the stops), 5 heavy kettlebell high pull + Goblet catch)
1 x 5 @ challenging, fact-finding 5 x 2 @ as heavy as possible in each
Moderate rest between sets (no more than one minute, likely around half of that... ). When the goal is widely-transferable, powerful ground-to-shoulder mechanics and timing, the implement should be (very nearly) interchangeable; Apply all similarities, and note the subtle differences.
2 x 10
OR 2 x 5L, 5R
Scheme-appropriate weight; Use prior outings, and today's ground to shoulder, to make sensible and ambitious choices. Hinge- you know, with your hips. Control the weight in the rack position, brace again, and repeat. If implement cannot be managed for consecutive reps, it is either the wrong weight, wrong tool, or wrong mindset. This is very likely either kettlebell swing clean/ variation, or a sandbag! Stand tall, set, and then descent and lift!
2 x 10
OR 2 x 5L, 5R
Scheme-appropriate weight; Use prior outings, and today's ground to shoulder, to make sensible and ambitious choices. This is like a ground-to-shoulder, but, overhead; If something ain't broke, you can add to it, but don't "fix" it. Finish locked out and controlled, brace, and retrace your steps.
All lifts: There are timing details to each of these patterns and positions that will govern their success, sustainability, and failure; Unless you are brand-new, you know them...
Apply them for each rep, of each set, in each pattern. Please and thank you.
Then, skill work:
Rowing + variations (Or, as needed, pulling + variation)
Accumulating a total of 2,000 meters in sets of no less than 500 meters (and switching variations in no less than 100m intervals), practice the same leg-hip-arm last order of operations and "power timing" as today's ground to shoulder lifts.
Additionally, practice and apply any of the secondary rowing positions and adjustments we have developed, and observe what they do to your positioning, endurance, sustainability, etc.
Suffice it to say- strategy both trumps, and insulates, volume.
And then, 1 Tabata interval (:20 sec. work/ :10 sec rest x 8) of:
No arms only, no legs only. Hold on tight, keep the pedals moving, focus your fire, and burn.
And finally, "Time under tension":
10 "Hover" push-up (1 descent, 10 "Hover", back to the top = 1) + 10 x 1/2 Rocking chair, 10 hollow rock at the bottom, and back to standing (Down + 10 reps + up = 1. Use a bumper plate if there is any doubt you will get up) + 15 calorie Airdyne cool-down Hover push-up is positional assessment, in addition to being an excellent odd-angle strength builder. Go lower, hover wider, hold harder, and if you get stuck- good- just put your knees down, climb up, and do it again. Ideally, this is performed on two heavy, stable kettlebells, or parallettes.