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.