(Photo: Resistance is futile… but appreciated.)
5 x 5 @ (up to) 75% of power clean 2RM
Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Then, 10 rounds of:
Box jump height and weight, and push-up variation, are scaled to ability today. Make ambitious choices, and demand excellent position and execution; “Enthusiasm tempered with reality”.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
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.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace
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: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!