Today we are starting a training cycle based on supersetting strict heavy lifts with lighter explosive lifts. We have done something similar in the past. The concept is simple: you use your prime movers and stabilizers in a fixed, controlled range of motion with the main lift, then immediately after you perform a similar movement pattern but adding explosive hip extension to make the move more efficient. The benefit of training like this is that there is a lot of carryover to sport performance as well as functional everyday use of your body–rarely does the real world demand that we restrict our mechanics artificially to move the body without the advantage of using our hips.

Warmup
0:00 – 10:00
Animal Mobility (emphasis on lateral low-gait movements)

10:00 – 15:00
Overhead Pressing prep:
3 x 5
Plyo Push-ups (can be done on knees if necessary)
Ring/Band Face-pulls
Broad Jumps

Strength Block

15:00 – 20:00
Movement preparation and warmup sets

20:00 – 35:00

15 Minutes
5-8 Strict Press
5-10 Single Arm Kettlebell Push-Press
30 second Reverse Table hold
Rest 60 seconds

Notes:
– Stick with the same weight for each movement for all the sets
– Higher levels may use a barbell for the strict press, but it is not necessary
– The kettlebell weight should be heavier than 50% of the weight on the bar, e.g. if you have 135# on the barbell, you should use the 32k/70# (or heavier) kettlebell for your push presses

Resilience

35:00 – 40:00
Movement review

40:00 – 55:00

15 Minutes
Alternating Turkish Getup/Windmills (get up to standing, perform the windmill, then get back down and switch sides)
5 Chest to Bar Pull-ups (super slow negatives)

-Lower levels can skip the windmill if it is too difficult, and sub 10 ring rows

Recovery

55:00 – 60:00

Stretch