(Photo: The easier things get, the easier things get… )
Power clean/ Kettlebell high pull + Goblet catch:
7 x 5 @ (up to) 75% of power clean 2RM
Rest reasonably between sets. Focus on position, violence of action, and fluidity; Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”.
Today, use either variation (or a combination of) to complete each set. Goal is organized, widely-transferable, powerful ground-to-shoulder mechanics; Implement should be interchangeable.
Then, 9 rounds of:
3 Goblet squat @ as heavy as possible in each set
1 Chin-up + 3/1000 hold @ top
:30 sec. rest
Perform an organized, dynamic kettlebell high pull into an aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Brace, squat, and re-trace steps to the ground. Adjust weight by round as position and execution dictate; Position considered, do not under-lift.
Single chin-up should be scaled to full ability in each round; Put in what you expect to get out. One, only equals “just”, if you make it so.
And then, “Time under tension”:
(Timed) 10-calorie Airdyne sprint (today, 3 x, with :30 sec. between each) + Plank hold @ minimum 1/2 BW
If time reaches two minutes in plank, 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. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!