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. _______________________________ 101:01 (Specialty warm-up: 5 kettlebell deadlift @ 3/4 BW, each with 5/1000 hold @ top, 10 bench press @ 1/2 BW, 5L, 5R kettlebell row) Deadlift: 1 x 3 @ bodyweight, each with full, stopped 5/1000 @ top (as single kettlebell deadlift) 1 x 3 @ 65-75% of 2RM 3 x 3 @ (up to) 90% of 2RM (climb to 80-85% in set #1 if desired, and past that in sets #2 and #3 if appropriate) 5 x 1 @ 80%, each with full, stopped 5/1000 @ top Then: Bench press: 1 x 5 @ 75% of 2RM 3 x 3 @ (up to) 90% of 2RM 3 x 5 @ 75% If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft, in strength lifts, will always equal sketchy. Today: Perform 3L, 3R kettlebell row @ (up to) 1/2 BW + 3 pull-up immediately following each set of *deadlift* (not bench press), and rest reasonably after the three movements are complete. And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Though output may change, effort should remain at 100% in each and every round.
And finally, “Time under tension”: 10-calorie Airdyne/ equivalent sprint (today, 2 x, with :30 sec. between each- stay on bike... ) + 5 x :20 sec. hollow *rock*, each interval ending with a rocking chair to standing + 15 Dowel partial pull-over + 15 calories Airdyne/ equivalent @ cool-down pace 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.