(Specialty warm-up: 15 empty bar triple extension (no finish), 10 hang power clean @ 65lb W, 75lb. M (if to be used in training), 5 Ketttlebell high pull + Goblet catch, 5 double kettlebell swing clean)
Ground-to-shoulder (Power clean/ Kettlebell high pull + Goblet catch/ Medicine ball clean):
5, 5, 3, 3, 3- 3- 3 Weight increases as denoted by commas, and then remains the same for a heavy 3 x 3 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Select whichever variation and tool allows for best positioning combined with appropriately heavy weight; How weight moves/ where it is loaded is far more important than what the weight IS. If barbell is clunky, or too positionally restricted to actually be powerful and controlled, switch to kettlebell, medicine ball, sandbag.
Substandard positioning, execution, and order-of-operations are only passable in environments where better is not known, or not prioritized; If one tool breaks, or another dulls, we always endeavor to have a seamless replacement at the tips of our fingers. Being unprepared is simply a result of failing to prepare. Today: Perform 10 mace 360 (max 12kg.) or kettlebell halo (max 1/4 BW) + 5 push-up immediately following each set of lifts, and rest as needed after the three movements are complete. Then, 5 minutes of: “Burpees from the bottom” ”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied and brief durations of rest between them, and trainees will remain with their chest on the ground ready to go until directed (very similar to our sprint start). If no trainer is available, perform short sets in alternating schemes (Ex. 1, 3, 3, 5, 1, 3, 2, 1, 4, 5... ) with between 3/1000 and no more than 10/1000 reset between them for the five-minute duration. Goal is short, intense, quality reps, and only as much rest as truly needed; Usually, far less than we think. In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.
Wiggling here, is costly. Brace on the ground, and explode off the ground; A proper burpee should look frightening to the casual observer.
And then “Time under tension”: Double kettlebell rack hold (minimum W- 45lb. x 2, M- 62lb. x 2) +
25 Sumo squat @ accurate, challenging
5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round +
15 Cat/ cow stretch
Lift and hold in strong, organized kettlebell rack position. 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. Stand strong and organized- holds build phenomenal strength, provided we stay engaged in the process.