High-hang power clean:
2 x 5 @ 40-50% of power clean 2RM
2 x 5 @ (up to) 70% of power clean 2RM
3 x 5 @ (up to) 80% of 2RM
Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
And then, aggressively:
15 Kettlebell “Power swing” (max 20lb. W, 30lb. M)
:15 sec. rest
15 Kettlebell “Power swing” (max 20lb. W, 30lb. M)
:15 sec. rest
15 calorie Airdyne
:30 sec. rest
15 calorie Airdyne
:45 sec. rest
15 calorie Airdyne
1 minute rest
15 calorie Airdyne
Perform focused, attentive rest, and attempt to match output in each round; Matching effort should be a given.
”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.
And finally, “Time under tension”:
Max-duration hold in standing back rack @ 110% of heaviest power clean from above
Stay in the rack, and directly above clips/ spotter arms. 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. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!