(Photo: Calibrate/ Annihilate.)
5 x 2 @ (up to) 90% of 2RM
2 x 5 @ 75%, each with full, stopped 5/1000 @ top
Rest reasonably 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 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and below parallel is not a suggestion.
Then, 10 attentive, aggressive minutes of:
2L Kettlebell swing clean + push press + front squat (1 + 1 + 1 = 1)
2R Kettlebell swing clean + push press + front squat (1 + 1 + 1 = 1)
10/1000 hold (“Ass over teakettle” Goblet position)
10/ 1000 reset/ re-eveluation
Today, each lift will feature a 2/1000 hold in appropriate position before transitioning to the next (Ex. swing clean = rack position. Push press = locked out overhead. Front squat = rack position, end of squat). If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text. Today, patience, and power dexterity are top priority.
And then, skill work:
Under the eye of a qualified trainer, address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Start with our introductory progression (one-arm swing, one-arm swing w/ arm bend at eye level, snatch = 1 rep), practice standard hand position, pistol-grip hand position, stacked-grip hand position.
And finally, “Time under tension”:
(Timed) 10-calorie Airdyne sprint + 25 Dowel partial pull-over + 25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch
Note time in sprint; It will be revisited frequently in the coming month. 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 heavy push/ pull day, and improving position for next time.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!