Warm-up: Joint Mobility/Dynamic
1. 5 Rounds: Every 90 Seconds perform the following complex chain
3 x 1 Double Kettlebell Swing + 2 Double KB Cleans + 2 Double KB Jerks
*Rest 3 Seconds between each complex in the chain. You will perform the above series 3 times each 90 seconds. Be sure to reset the bells slightly in front of you to initiate the back swing from the ground at the start of each new complex. Focus on aggressive crisp movement each lift.
*You may build in these sets if you become more confident in later sets but ideally you pick a heavy weight and stay with it across the board.
70% x 3, 80% x 3, 90% 4 × 3-4
*Rest 90-120 seconds between sets between efforts
*In your 90% efforts you have the option to hit 3-4 reps a set. If you feel your third rep is of diminished bar speed or undesirable form then do not complete the 4th rep.
*This is week 3 of a loading phase design to exceed our usually sub maximal approach to consistent lifting. Be sure to still take your percentages off of your WORKING 1rm for this phase of training. That means apply the above sets to 90% of your Max lift.
10 Minute EMOM
Odd Minute: 1 Round of Cindy (5 pullups, 10 pushups, 15 air squats)
Even Minute: 20 Double Unders, 10 Russian Swings 53/35
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)