(Specialty warm-up: 5 heavy kettlebell high pull + Goblet catch (find the "moment of clarity", 10 empty bar hang power clean)
Power clean/ Kettlebell high pull + Goblet catch:
1 x 5 @ 60-70%, 3/1000 @ top of each
7 x 5 @ (up to) 85% of heaviest ground-to-shoulder 2RM
Rest reasonably between sets. Use set #1, and possibly #2, to climb to scheme-based potential. Focus on position, violence of action, and fluidity; 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”.
Today, use either variation (or a combination of) to complete each set. Goal is organized, widely-transferable, powerful ground-to-shoulder mechanics; Implement should be nearly interchangeable.
Then, 9 rounds of:
3 Goblet squat @ as heavy as possible in each set
1 Chin-up + 3/1000 hold @ top
:30 sec. rest/ assessment (consider weight, and variation)
Perform an organized, dynamic kettlebell high pull into an aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Brace, squat, and re-trace steps to the ground. Adjust weight by round as position and execution dictate; Position considered, do not under-lift.
Single chin-up should be scaled to full ability in each round; Put in what you expect to get out. Make one, more than *just* one...
Scaled to full ability. Scaled, to full ability. Scaled: To full ability.
And then, “Time under tension”: 2 x :45 sec. hollow *rock*, each interval ending with a rocking chair to standing + 3 x :30 sec. plank hold, each interval ending with 3 hard, fast, organized "Floor-to-feet" + 3 x 10-calorie Airdyne/ equivalent sprint (with :20 sec. between them... stay on bike.. ) + 15 calorie Airdyne/ equivalent cool-down 15 cat/ cow stretch Check in- and request that others do the same- for "Time under tension". How we build the sneaky stuff, perform when fatigued, and then recover like we have to do it again, will govern how we perform in the primary training, and in necessary circumstances or applications outside of it. Thank you.