(Specialty warm-up: 10 ground-to-shoulder lift, 5L, 5R kettlebell row, 5 high pull + Goblet catch) Power clean/ Kettlebell high pull + Goblet catch/ Medicine ball clean: 5 x 7 @ (up to) 75% of power clean/ kettlebell lift 2RM Pendlay row: 5 x 5 @ heaviest weight used above Rest reasonably between sets; "Generalist" weights require generalist rest. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments when the need presents, and adjust weight accordingly. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Today, use any variation listed above to complete each ground-to-shoulder set. How the weight moves, is far more important than what it IS. There is value to sensible implement variety in a larger-set day such as this. Goal is widely-transferable, powerful mechanics; Implement should be interchangeable. Heaviest sets should be performed early and with the heaviest tool. Incorporate- don't ignore- the variation you're weakest in.. (Ignoring trouble seldom makes it go away... ). Then, 5 rounds of: 10 Kettlebell high pull + Goblet catch @ (recommended) 1/2 BW 5 Box jump @ 15lb. W, 25lb. M (use bumper plate) :15 sec. rest/ assessment Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate. Rest briefly in no less than 5-rep intervals- ideally, no less than 10.
Today, max jump height is 20″ W, 24″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy. Additionally, the bumper plate is upper-body accountability and practice of midline stability- It is not for momentum; The plate should not swoop, or swing.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Airdyne/ equivalent @ 100%
Breathe with focus, and move like you're being chased. Output will change- Effort should not.
And then, “Time under tension”: Plank hold @ minimum 1/2 BW + 1-arm bodyweight row hold + One-minute full- effort, hard, perfect hollow hold/ rock If time reaches two minutes in both plank and bodyweight row hold, 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/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.
***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.