physical. 09/11/15

    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.

    Skill transfer.Wear the mark.