My goal for you is the same one I share with trainees at my gym: wide-range adaptability, physical proficiency, mental acuity, above-average durability.

 

I use a specific set of movements and lifts to develop and train the patterns we use the most in life, leisure, profession, and sport. You can find movement videos here, and here, they will be continuously updated as we go along. 

 

If you haven't done so already, please read the Standards and Practices document here first and then begin. Just remember, even though we continue to number the workouts sequentially, there is always an assume rest day after every 6 workouts.


 

High-hang power clean: 1 x 9 @ 40-50% of power clean 2RM
Hang power clean: 1 x 7@ (up to) 70% of power clean 2RM
Power clean: 3 x 5 @ (up to) 85% 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.

 

Then 1-arm kettlebell clean:

2 x 3L, 3R @ as heavy as possible in each set
1 x 5L, 5R @ (up to) 50% of power clean 2RM

 

 

 

Rest as needed between arms and sets, and maintain all details used in the heavier barbell lifts above.

 

And then, for max calories:

One minute Airdyne sprint

 

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.

 

And finally, “Time under tension”:

Max-duration standing hold of heaviest power clean weight from above (Use double-overhand grip)

 

Immediately followed by:

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

 

Lift and hold in strong, organized deadlift top position/ 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 (in each lift), do it again, and accumulate at least two total minutes. Stand strong and organized- tension

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