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!
(Specialty warm-up: 5 Kettlebell Good Morning @ (minimum) 1/2 BW, 3 double kettlebell swing clean, 5 Kettlebell Sumo deadlift @ BW) Deadlift: 1 x 5 @ 65% of 2RM, each with 5/1000 @ top 3 x 5 @ (up to) 85% of 2RM 1 x 7 @ 65%, each with a full, stopped 3/1000 @ top Double kettlebell front squat: 1 x 5 @ (up to) 1/2 BW (1/4 BW each hand) 3 x 7 @ as heavy as possible in each uninterrupted set (adjust up or down in each set as needed- may be same as weight above) Double kettlebell rack hold: 3 x :30 sec. @ heaviest weight used above Kettlebell Sumo deadlift: 1 x 21 @ scaled to positional ability (Use two adjacent kettlebells w/ Pistol grip if needed, brief rest in 7-rep intervals) If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range-of-motion always govern weight. Attentive set-ups and re-sets, and violence of action in each lift. Additionally, when available, self-assess weight vs. scheme, and make sure you're on target. If you can lift the weight you choose for far more than the designated rep scheme, then, we've misstepped. All lifts: Mind the put-downs in the same manner that you do the pick-ups; Retrace your steps- and retrace them well! Organized, powerful descent is a valuable part of the work. Attentive, sensible Sumo deadlift set-up and execution, every rep. The Devil is in the details- go find him. No guessing.
Then, in 7 minutes, complete as many rounds as possible of: 5 Push-up 50 Jumprope Hustle in transitions, scale push-up immediately if organized, uninterrupted reps become unsustainable. Hunt for a minimum of double-digits here. Push-up reminder: Scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones. In training, speed is never a substitute for form, range of motion, or composure. And then, “Time under tension”: Plank hold @ (up to) 1/2 BW + 3 rounds of: 1/2 rocking chair (to floor) + 15 hollow rock + back to standing = 1 round + 15 dowel partial pull-over + 15 cat/ cow stretch If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: Today, add an ambitious-yet-realistic percentage of your bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve. 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 challenging posture day, and improving position for next time.