Reminder prior to beginning this training week: If you have not watched through our concept, strategy, and "Lexicon" videos on the WBTV section of the site, please do so! Some of the things mentioned and described are important components of each and every progress-minded training week we ever participate in. Thank you! Additionally: Please remember that if the training needs to be changed based on access, stress, time, etc, there are always ways to stay in the intended "progress curve" by being sure that any adjustments still adhere to the movement pattern/ rep scheme/ energy system of the designated training day! Having such a deep well of sensible scaling options always makes it possible to find and apply what we're looking for. _______________________________ 100:01 (Specialty warm-up: 3L, 3R kettlebell back squat @ heavy, 1L, 1R kettlebell back squat @ heavier, 3L, 3R kettlebell swing clean + push press) Back squat: 1 x 5L, 5R @ self-assessed, heavy (as kettlebell back squat) 1 x 5 @ 70-80% of 2RM 5 x 1 @ (up to) 2RM 5 x 2 @ (up to) 80%, each with full, stopped 5/1000 @ top Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and below parallel is not a suggestion. Then, 10 attentive, aggressive minutes of: 2L Kettlebell swing clean + push press + front squat (1 + 1 + 1 = 1) 2R Kettlebell swing clean + push press + front squat (1 + 1 + 1 = 1) 10/1000 hold (“Ass over teakettle” Goblet position- mind and practice re-catch/ descent) 10/1000 reset/ assessment Today, each lift will feature a 2/1000 hold in each appropriate position before transitioning to the next (Ex. swing clean = rack position. Push press = locked out overhead. Front squat = rack position, end of squat). If the movement description doesn’t immediately and clearly make sense, please reference the corresponding components in our Movement Library, and practice prior to application. Today: Position, patience, and power dexterity; Weight is self-scaled, and should elicit excellent versions of all three. Reminder: Ideal foot position very well may be different for one, two, or even all three of the lifts in this complex; Do not execute sub-standard to save a moment of adjustment. And then, skill work: Kettlebell snatch Under the eye of a qualified trainer (or, using our Movement Library for reference and reminders), address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Start with our introductory progression (one-arm swing, one-arm swing w/ arm bend at eye level, snatch = 1 rep), practice from pistol-grip hand position/ slight turn in, and stacked-hand position once weight demands it. And finally, “Time under tension”: 10-calorie Airdyne/ equivalent sprint (Timed and noted) + 10 x :10 sec. hollow rock, each interval ending with a rocking chair to standing + 15 dowel partial pull-over + 15 calories Airdyne/ equivalent @ cool-down pace + 15 cat/ cow stretch Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push/ pull day, and improving position for next time.
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