(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. Select the tool that allows for movement of the most weight, in the best position. This is very likely power clean, kettlebell high pull + Goblet catch, or heavy medicine ball clean. Maybe a sandbag.
2 x 10
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 chosen implement cannot be managed for consecutive reps, it is either the wrong weight, wrong tool, or wrong mindset. This is very likely either hang power clean/ sandbag hang power clean, or kettlebell swing clean.
2 x 10
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 ending overhead; If something ain't broke, you can add to it, but don't "fix" it. Demand full and controlled lock out, 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:
Kettlebell row + Kettlebell bent-over row
Using short, hard, and position-driven sets, note similarities and address and apply differences; Making them TOO much the same, diminishes the value of the distinction, while at the same time, changing things that are working, can disrupt the quality and function. Both require hard, accurate hinges, enormous upper back and abdominal engagement, and positional acuity with the arm. The row from the floor will use slightly more power- yet still requires timing- and the bent-over row has a much more "strength" feel, and demands a much higher level of isometric tension and control. Both are phenomenally valuable, and in my observation have been a large component of much of the groups pushing and pulling improvement.
And then, 1 Tabata interval (:20 sec. work/ :10 sec rest x 8) of:
Arms and legs (not one or the other), hard and fast. 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 Rocking chair, each with 10 hollow rock at the bottom (use a bumper plate if there is any doubt you will get up) + 15 calorie Airdyne/ equivalent cool-down Hover push-up: This is strength building, diagnostic, and time under tension; Even if you cannot yet complete 5 push-up on the ground, please use kettlebells or parallettes to perform "Hover" push-up. Do them one at a time if needed. How: Once at the lowest-bottom of the push-up using one of the anchors mentioned above, and with organized arms, shift side-to-side with control (and as much as possible without rising) until your chest touches your left hand, and then your right. When the designated number of "hover" is complete, brace again, and finish the push-up. You will very likely be surprised at how open and accessible your shoulders and back feel. Once comfortable with the protocol, adjusting the parallettes or kettlebells to any "tick on the dial" (much like the mace presses), is challenging and valuable; You'll quickly locate the areas that need the most work.