(Specialty warm-up: 10 empty bar 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”.
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).
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: :20 sec. Goblet hold (high pull + Goblet catch + 20/1000) @ minimum 1/2 BW :20 sec. rest/ assessment (weight goes up if easy, down if broken) :20 sec. "Floor to feet" (Bottom of burpee to hinge position and immediately back to floor) :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 + 25 calories Airdyne @ cool down pace 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, hover wider, hold harder, and if you get stuck- good- just put your knees down, climb up, and do it again. Hollow hold: Today, dumbbell or kettlebell is held directly over chest. 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.