Kettlebell swing clean + push press:
4 x 3L, 3R @ as heavy as possible in each set
2 x 6L, 6R @ 75% of heaviest set above
1 x 6L, 6R @ 50%
Rest as needed between sets. If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “6 x 3L, 3R″, it always refers to “Sets” x “Reps”.
Controlled, organized lock-out constitutes a completed rep, and as always, position and execution govern weight. Position considered, goal is matching weights on both sides.
Then:
100 Tire smash (Any variation) @ 6/ 8lb. W, 10/ 12lb. M
20 Inchworm
:20 sec. rest
20 Inchworm
:20 sec. rest
20 Push-up
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
Inchworm: If we lose full range or mechanics break in the push-up, or is not yet in your toolbox, pause instead for a full 2/1000 in the plank position in each rep.
Attempt no rest outside the designated :20 sec. intervals.
And then, “Time under tension”:
Max-duration plank hold (Organized top of push-up)
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. Note: If time has reached two minutes in last several attempts, add 15/ 25lb. bumper plate for women, and 35/ 45lb. bumper plate for men. Place plate across lower back starting at top of tailbone.