(Photo: The best playing fields are never truly level. )
Power clean/ Kettlebell clean/ Sandbag clean:
10 x 5 @ (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 “10 x 5″, it always refers to “Sets” x “Reps”.
Today, use any variation listed above to complete each set. Goal is widely-transferable, powerful ground-to-shoulder mechanics; Implement should be interchangeable. Heaviest sets, sensibly, should be performed early and with heaviest tool. Incorporate- don’t ignore- the variation you’re weakest in. (Ignoring trouble doesn’t make it go away… ).
Then, 10 minutes of the following kettlebell complex:
1 Kettlebell swing clean
1 1-arm kettlebell swing
1 Kettlebell snatch
1 + 1 + 1 = 1 rep. Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight- Adjust as soon as position breaks in any of the three lifts.
Goal is fluid, seamless transition from movement to movement, and crisp hand-to-hand switches from side-to-side. Alternate arms as desired; Early and often is a sound strategy for a drill of this length.
Weight today is self-scaled and moderate (1/4 BW is a decent guideline)– have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than :15 sec., no more than three times.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round.
If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.
And then, “Time under tension”:
50 Goblet squat @ 35lb. W, 55lb. M
Plank hold @ minimum 1/2 BW OR
1-arm bodyweight row hold
If time reaches two minutes in both plank and/ or bodyweight row hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!