High-hang power clean:
1 x 7 @ 50-60% of power clean 2RM
2 x 5 @ (up to) 75% of power clean 2RM
3 x 5 @ (up to) 85% of 2RM
Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. As always, position and execution govern weight.
Then, 5 rounds of:
5L, 5R Kettlebell push press @ heavy and challenging in each set
10 Kettlebell halo + extension @ 50% of above
10 Airplane push-up
(Minimum) 1 minute rest
If position breaks, range of motion shortens, or pressing sets require interruption, adjust accordingly and continue safely. Reminder: Position and range of motion always govern weight, and locked-out/ overhead is not a relative position.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and push up. If position breaks, elevate as needed and continue.
And then, as quickly as possible:
50 calories Airdyne
50 Abmat sit-up @ 15lb. W, 25lb. M (use bumper plate)
There is no pacing or rest here- bite down, breathe in, and drive the bike. Stay ferocious and mechanical during the sit-up. Moving with reckless abandon is one thing- moving with deliberate, technical aggression is something else entirely; One is to be improved on, and the other is to be feared.
And finally, “Time under tension”:
Superman hold/ rock
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in Superman reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.