3 x 7 @ 60-70% of power clean 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”.
Then:
Multiply your bodyweight x 5 and move the total weight 20 yd. at a time.
Use dumbbells, kettlebells, sandbags, weight vests, medicine balls, or any combination of. Attempt to move as much as possible in each trip, and complete the drill in as few trips as possible. (Ex. Total weight: 1,000. Trip 1: 250lb. Trip 2: 250lb. Trip 3: 200 Trip 4: 150 Trip 5: 150lb.)
And then, for time: “Composure Recovery Drill”
12 Kettlebell swing (All at 35lb. W, 55lb. M)
6 Front roll
x 4
:20 seconds rest, then:
12 Kettlebell swing
6 Front roll
x 2
And then, immediately and urgently:
24 Kettlebell swing
x 1
Goal today is achieving a quick, seamless transition from front roll back into the next movement. Pay attention to the details of each, and breathe specifically throughout. Outside of the designated :20 seconds, there is no rest.
And finally, with a partner and as quickly as possible:
100 Abmat medicine ball pass (15lb. W, 20lb. M)
Take short, specific rest only as needed, and keep the simple mechanics of the Abmat sit-up intact throughout.