(Photo: Once is luck… )
5 rounds of:
3 Hang power clean
1 push press
:30 sec. rest
Then, 5 rounds of:
3 Stacked-hand kettlebell swing clean (Left)
1 Kettlebell push press (Left)
3 Stacked-hand kettlebell swing clean (Right)
1 Kettlebell push press (Right)
3 Pull-up
:30 sec. rest
Push press occurs at top of 3rd hang power clean/ swing clean. Each round is to be as heavy as possible; For most, push press will (and should) govern weight. Remember that locked-out is not a relative position- leave no doubt as to the finish of each rep. No lazy lifts, no casual movement.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Medicine ball throw @ (minimum) 16lb. W, 20lb. M, more if possible
As above- listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not.
And finally, “Time under tension”:
25 Kettlebell swing @ 1/2 BW (break into several sets as needed)
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!