Positional and mechanical improvement:
Barbell lifts
Beginner/ Intermediate: Deadlift, Pendlay row, bench press, 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 light (no more than 30-40% 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, 4 rounds of:
8 Pendlay row (up to) @ 60% of 2RM
16 Push-up
1 minute rest
If row sets require interruption, make as minor an adjustment as needed and continue uninterrupted. Scale push-up to ability in each round. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
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.