Front squat:
1 x 5 @ 85% of 2RM
3 x 7 @ 75%
1 x max rep @ 75% of 2RM
Rest as needed between sets. If sets of 7 require interruption, decrease weight for max rep set to 60-70%. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.
Then:
High-hang power clean:
1 x 7 @ 50% of power clean 2RM
1 x 5 @ (up to) 70% of power clean 2RM
3 x 5 @ (up to) 80% of 2RM
As above, rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. As above, position and execution always govern weight.
And then, “Time under tension”:
Max-duration double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
Lift and hold in strong, organized kettlebell rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.