(Photo: A, movement.)
5 x 7 @ (up to) 70% 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 7″, it always refers to “Sets” x “Reps”.
Then, 5 rounds of:
:20 sec. Goblet hold (Kettlebell high pull + Goblet catch + 20/1000) @ minimum 1/2 BW
:20 sec. rest
:20 sec. “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
:20 sec. rest
Accumulate as few drops and as many reps as possible, and work hard to match output throughout; No soft lifts, no lazy reps.
20 Sled pull (20 yd. each @ 1/2 BW)
“Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during work round. Sled drag/ pull is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.
And finally, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. 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.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!