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.
108:01 (Specialty warm-up: 5L, 5R kettlebell back squat @ 1/2 BW, 3L, 3R kettlebell back squat (heavier), 5L, 5R kettlebell row) Back squat: 1 x 5 @ 65% of 2RM, each with 3/1000 @ top 3 x 5 @ (up to) 85% of 2RM 1 x 9 @ 65% 1 x 15 @ 1/2 BW (as kettlebell Goblet squat) 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 equals sketchy. Then, 5 rounds of: 5 Kettlebell Sumo deadlift @ scheme-appropriate/ scaled to full ability (and adjusted by round as needed) 3L, 3R Kettlebell row @ as heavy as possible in each round :30 sec. rest/ assessment (Assessment: Astute observation, followed by corresponding adjustment) Attentive, sensible Sumo deadlift set-up and execution, every rep. Review/ Assess; No guessing. Unless there is a good reason not to, please anchor all kettlebell rows that are intended to be as heavy as possible. Note: Outside of intentful bracing and engagement of implement, Sumo deadlift position and kettlebell row position should not look or feel in any way similar. And then: 50 Bodyweight row, with the 1st 10 reps as 5/1000 row (Choose hand position you need the most... And don't pretend you don't know.) Brief rest in no less than 10-rep intervals; Mechanics or range do not change as we fatigue. Focus harder, address the details that we take for granted when we're fresh, and demand quality reps. 5/1000 is, unsurprisingly to most, 5/1000; Fresh, tired, possessed by Satan, wearing the wrong pants, covered in chocolate, etc... And finally, “Time under tension”: 15-calorie Airdyne/ equivalent sprint + 250 jumprope (timed) + 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round 15 calorie Airdyne/ equivalent cool-down 15 cat/ cow stretch Sprint, not a jog- roll off the bike into the jumprope, and rest when you're done. Attempt/ aspire to finish in under 3 minutes.