Positional and mechanical improvement:
Beginner/ Intermediate: Deadlift, Pendlay row, press, push press
Advanced: Sumo deadlift, push jerk
At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the positional details and execution of of each. Today, keep sets short and weight moderate (no more than 50-60% of 2RM, no more than 5 reps) and focus on set-up and reset in each lift. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then, 5 rounds of:
Today’s drill is performed with one bar. Position considered, weight starts and stays at 75-80% of push press 2RM. With this light/ moderate weight deadlift, the emphasis is on establishing and maintaining tension throughout the lift, and demanding a powerful stand-up in each rep.
And then, 7 rounds of:
Select a weight that allows for challenging but uninterrupted sets with excellent positioning and vicious power- once mechanics are sound, every rep of a heavy swing should be performed with confidence and violence. Keep rest to designated 3 breaths (not to exceed :15 sec.) in each round.
And finally, “Time under tension”:
Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work. 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.
*”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weights designated above.