(Photo: Stronger than you think you are/ As strong as you believe yourself to be.)
Power clean/ Ground-to-shoulder:
7 x 5 @ (up to) 75% of power clean 2RM
Rest reasonably between sets. 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 any safe, organized variation (or a combination of) to complete each set. Goal is widely-transferable, powerful ground-to-shoulder mechanics; Implement should be interchangeable.
Then:
50 Kettlebell high pull @ 1/2 BW
50 “Tall slam ball” @ 12lb. W, 16lb. M
500 Jumprope
Short, specific rest as needed during high pull, and anti-rest during the rest; Address each lift like it’s heavy. Attentiveness and aggressiveness at the outset will pay dividends near the end.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball wp-contently. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
And then, “Time under tension”:
(Timed) 250 Jumprope + 50 hollow rock @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!