physical. 09/11/15

    Skill transfer.
    Wear the mark.

    Back squat:

    2 x 5 @ (up to) 60% of 2RM, each with a full 2/1000 pause @ bottom
    2 x 5 @ 75%
    1 x 9 @ 60%

    Then:

    Power clean/ Double kettlebell clean:

    1 x 5 @ 75-80% of 2RM (barbell) or as heavy as possible (kettlebell)
    1 x 9 @ 50-60% (barbell) or two weight intervals down from above (kettlebell)

    Rest as needed between all sets in both lifts. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Mace squat @ 10kg. W, 12kg. M
    (alternating with)
    Mace 360/ Back pendulum/ Front pendulum @ same

    Hammer mechanics in each squat and swing- never sacrifice position for pace in training. Count reps in all rounds (4 of each movement)– keep effort high and pace strong, and attempt to match reps throughout.