Front squat:
1 x 5 @ 80% of 2RM
2 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
Rest as needed between sets. If 5-rep sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
5 x 5 @ as heavy as possible in each
As above, rest as needed between aggressive, uninterrupted sets.
If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, lift them cautiously and hold them horizontally.
Keep focus on a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell).
And then, skill work:
At skill work weights and with the guidance of a qualified trainer, practice power clean + variations of the lift. Start by addressing/ adjusting the details of each variation and, as wp-contentropriate, add weight for short sets (3-5 reps at up to 60% of 2RM) to fact-check position and execution.
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
And finally, “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: Today, add 1/2 bodyweight in bumper plates across lower back starting at top of tailbone.