5 x 5 @ (up to) 70% of power clean 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Today: Perform 4 chin-up and 8 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of hang power clean, and rest as needed after the three movements are complete.
Then, 4 rounds of:
6 Kettlebell clean + 5/1000 hold in rack position (each rep) @ minimum 1/2 BW (Single or double kettlebell as needed)
:20 sec. extended-arm mace hold @ minimum 10kg. W, 12kg. M
:20 sec. rest
Adjust/ scale kettlebell clean to ability, using 1- or 2- arm versions as desired. Attempt no rest outside of the designated :20 sec.
And then, as quickly as possible, 5 rounds of:
10 calories Airdyne
50 Jumprope
5 Straight jump
No rest, seamless transitions, vicious pace. If this drill takes over six minutes (arguably five), you missed it.
And finally, “Time under tension”:
25 Dowel partial pull-over + 50 Hollow rock
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a pulling/ rotation day, and improving position for next time.
Break during hollow rock as needed to maintain integrity of movement; No lazy reps.