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.
107:01 (Specialty warm-up: 5 heavy kettlebell Good Morning, 5L, 5R kettlebell back squat, jumprope selection) Deadlift: 1 x 5 @ 50% of 2RM, 5/1000 @ top 1 x 5 @ 65%, each rep w/ hard 3/1000 @ top 3 x 3 @ (up to) 90% 1 x 5 @ (up to) 50%, each rep w/ hard 15/1000 @ top (double overhand) Kettlebell suitcase deadlift: 3 x 7 @ (minimum) BW Rest reasonably between sets. If lift cannot lock out, or if chosen weight breaks position, adjust accordingly and continue safely. Conversely, and provided position is sound, avoid under-lifting by moving attentively and aggressively; Non-casual. In-training engagement should appear frightening- or at very least, overbearing- to the untrained eye. Then 3 rounds of: 5L, 5R Kettlebell back squat @ as heavy as possible in each well-positioned and uninterrupted set 5 5/1000 bodyweight row 5 Dip :30 sec. rest/ assessment As above- attentive, aggressive, deliberate. Soft equals sketchy. 5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. 5/1000 is 5/1000, whether you're tired or not; Scale the movement, never cheat the count. And then, 7 rounds of: 70 Jumprope 7/1000 breath held, hard, like you mean it Jump rope fast and hard, and hold your breath like you're underwater. Improve your condition in this simple drill by challenging your condition in this simple drill. Breathing during the 7/1000 is cheating. And finally, “Time under tension”: 5 x 10 Mace front pendulum @ heavy enough to be useful + 15 Airplane push-up (attempting a "pop at the top", while not "kipping" or breaking position) + 1 x :45 sec. hollow rock + stand-up 1 x :30 sec. hollow rock + stand-up 3 x :15 sec. hollow rock + stand-up Pendulum: Switch top-to-bottom hand evenly. Hollow: Prioritize lower, harder, straighter legs! Thank you.