3 x 5 (up to) 80% of 2RM
2 x 10 @ 50%
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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Kettlebell hand-to-hand swing clean + front squat:
1 x 12 @ 20% of back squat 2RM
1 x 8 @ 30%
1 x 6 @ 30%+
1 x 4 @ as heavy as possible
Rest as needed between sets. Goals today are fluid hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell front squats. If designated percentages create compromised positions, adjust accordingly and continue safely.
If the hand-to-hand variation does not work, lift the kettlebell from the ground into the rack position, still switching between left and right arm in each squat. Qualifier: Percentages/ rep schemes listed make sense for a back squat 2RM up to 550lb.
And then, “Time under tension”:
Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.