(Photo: Never mold behavior purely out of spite; Never be a simple product of that which you dislike.)
3 x 7 @ (up to) 70% of 2RM
Sandbag/ “Odd Lift” clean/ Kettlebell high pull + Goblet catch:
5 x 5 @ as heavy as possible in each
Rest reasonably between sets. Focus on set-up position, violence of action, and fluidity; Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”.
Today, once finished with power clean, use any safe, organized implement/ variation you choose for each 5 x 5. Goal is widely-transferable, powerful ground-to-shoulder mechanics; Implement should be interchangeable.
Then, 7 rounds of:
Jump rope fast and hard, and brace like you’re lifting weights under water. Improve your condition in this simple drill by challenging your condition in this simple drill; Breathing during the 7/1000 is cheating.
Box jump height is scaled to ability for 7 uninterrupted, challenging reps.
Immediately: Without hesitation, internal pontification, or rumination.
Aggressively: Like you’re moving towards something dangerous to help another person, or away from something dangerous to yourself.
And then, “Time under tension”:
25 dowel partial pull-over + 25 Abmat sit-up @ 1/4 BW
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!