(Photo: Worst position ever for a static hold…)
5 x 5 @ (up to) 80% of 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, 3 rounds of:
7 Kettlebell swing clean + push press (Left)
5 Kettlebell snatch (Left)
7 Kettlebell swing clean + push press (Right)
5 Kettlebell snatch (Right)
1 minute rest
Weight is moderate, and governed by the weakest lift in the sequence; Each round is to be performed with the same kettlebell, and safety considered, kept on your body for the 12 total reps. Adjust by round as needed.
Additionally, if kettlebell snatch is clunky, or too light to be useful, adjust to 1-arm swing.
And then, 3 minutes of:
Medicine ball throw @ (minimum) 10lb. W, 12lb. M
Count total reps; 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”:
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!