Positional and mechanical improvement:
Single and double kettlebell lifts
All skill levels: Double kettlebell clean from floor, clean from swing, front squat, back squat
Intermediate/ Advanced: Double kettlebell clean/ swing clean + front squat, single and double snatch
At skill work weights and with the guidance of a qualified trainer, practice the several movements listed above that need the most work and make improvement in each.
Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as wp-contentropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.
Then, 5 rounds of:
5 Double kettlebell clean (Scaled to ability for 5 challenging reps)
7 Hang power clean @ (up to) 60% of power clean 2RM
(Minimum) 1 minute rest
If sets require interruption at chosen weights, or position breaks, make a minor adjustment and continue. Reminder: Position and execution always govern weight. Kettlebell clean: Maintain all details used in the barbell lift.
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 deadlift top position/ 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.