If you have tried these workouts before skip this part and go straight to next section with today's training program. if it's your first time seeing this then, here's the stuff you should check out:​

 


 

Power clean:

 

2 x 3 (up to) @ 90% of 2RM
2 x 5 @ 75%
1 x 9 @ (up to) 75%

 

Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. Today, weight for final set of 9 is determined by the success of the 2 x 5 before it. When scheme is listed as “2 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

 

Then, 5 rounds of:

 

2L 1-arm kettlebell clean + push press
(Up to) :20 sec. rest
2R 1-arm kettlebell clean + push press
1 minute rest

 

Start as heavy as possible and adjust weight by round as needed; Sets should be challenging, uninterrupted, and governed by strong, organized lock-outs. Today: :20 sec. rest between arms is recommended, but not mandatory.

 

 

And then, 5 aggressive minutes of:

 

75 Jumprope
5 Straight jump
5 Push-up

 

Keep jump and push-up organized and quick, and hustle in transitions between movements: Dawdling by any member of the group equals extra minutes for all members of the group.

 

There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.

 

And finally, “Time under tension”:

 

Max-duration double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)

 

Lift and hold in strong, organized kettlebell rack position. 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.

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