(Photo: We need to open more than one door, to find something worth looking for…)
5 x 3 @ as heavy as possible (suggested at 90% of 2RM), each with 2/1000 locked-out overhead
1 x 5 @ 75% of heaviest above
Then:
50/50 Kettlebell strict press:
3 x 3L, 3R @ (up to) 50% of heaviest press from above
Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.
50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then, 5 rounds of:
1 Kettlebell clean (Left)
:30 sec. rack hold
5 Burpee
1 Kettlebell clean (Right)
:30 sec. rack hold
5 Burpee
(Optional) :30 sec. rest
Kettlebell clean/ hold weight is scaled to ability (recommended at minimum 1/2 BW) and may adjust by round as needed. Even in fatigue, the burpee should never become a wiggly, flailing mess; move both powerfully and attentively.
And then, “Time under tension”:
50 Pistol-grip kettlebell squat (5 x 5L, 5R- mechanics govern weight- keep it light)
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.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!