(Photo: (Things we used to do.) Hell on Earth store, Rochester, NY, 2005.)
7 x 1 @ as heavy as possible (suggested at 90% of 2RM), each with 2/1000 locked-out overhead
1 x 5 @ 75% of heaviest above
3 x 5L, 5R @ as heavy as possible in each set
Rest as needed between sets of both movements. If range of motion fails, or set requires interruption, make as minor an adjustment as needed and complete the next rep/ set safely. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight, and locked-out is not a relative position.
Then, 7 rounds of:
Kettlebell clean weight is self-scaled and should pose a significant challenge in each set- adjust as needed. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text.
Pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.
And then, aggressively, and with an “accountability booster”:
100 Medicine ball throw @ (minimum) 10lb. W, 12lb. M
Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!