(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 linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!