(Specialty warm-up: 10 hang power clean @ (up to) 1/2 BW, 5L, 5R stacked-hand kettlebell clean) "Power Timing" skill work: With foundational details in place, practice set-up, order-of-operations, timing, and finish position of power clean + hang power clean, barbell push press, kettlebell clean + swing clean, and kettlebell push press. If one (or several) are less cooperative than the others, address them first, and do not move on until progress is made and felt. That being said- If barbell front rack is not conducive to an accurate and powerful receiving position/ push press, skip it, and prioritize medicine ball/ kettlebell/ sandbag. What that weight *is*, is not nearly as important as how the weight *moves*. For most in our field of view, maintaining posture-positioning(tall and wide, not round and narrow), and demanding stability of the implement in transitions are the sticking points in these particular lifts. If posture breaks in the ground-to-shoulder or hip-to-shoulder lifts, the "3rd pull" will be arduous and off-time, and if the bar or kettlebell travels down with us- even just a bit- during the dip-and-drive of the push press, anything past a moderate weight will not cooperate willingly. There should be no curves, soft-spots, or stopping points in power movements. Ground-to-shoulder: Set-up (more squat, less hinge, "split the floor", torso neutral, head neutral, implement close to you), brace, address timing (slow from the floor, then vicious from the knees-up), follow through with hips, shrug/ pull, finish with speed and violence, control at top, retrace steps back to the bottom. Push press: Set rack position, set foot position, brace into place. "Dip and drive" = Knees out, hard, as much level change as needed but not more than needed with heels down, full violence and momentary transfer to mid-foot, aggressive, non-negotiable lock-out, proper receipt of weight back into rack position. So, today: Short, positionally accurate, violent sets; "Calculated reckless abandon". Power movements- done correctly- should look and feel somewhat scary.
Then, 5 rounds of: 3 Stacked-hand kettlebell clean (Left) 1 Kettlebell push press + 3/1000 hold overhead (Left) 3 Stacked-hand kettlebell clean (Right) 1 Kettlebell push press + 3/1000 hold overhead (Right) 3 Chin-up (Scaled to full ability) :30 sec. rest/ assessment Push press occurs at top of 3rd kettlebell clean. Each round is to be as heavy as possible; For most, push press will (and should) govern weight. Remember that locked-out is not a relative position- leave no doubt as to the finish of each rep. No lazy lifts, no casual set-ups. And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Medicine ball throw @ (minimum) 10lb. W, 12lb. M, more if possible As above- listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not. Power sequence is the same as today's primary work: Legs-hips-arms last; It is purely the direction of force that changes. And finally, “Time under tension”: 25 Kettlebell swing @ 1/2 BW (break into several sets as needed) + Plank hold @ minimum 1/2 BW OR 1-arm bodyweight row hold If time reaches two minutes in both plank and/ or 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.