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.__________________________________ 111:01 (Specialty warm-up: 5 Kettlebell Good Morning @ (up to) BW, 3 double kettlebell swing clean, 5 Kettlebell Sumo deadlift @ BW) Deadlift: 1 x 7 @ 50% of 2RM, 5/1000 @ top 1 x 5 @ 65-75%, 3/1000 @ top 3 x 5 @ (up to) 85% of 2RM 1 x 7 @ 65%, 3/1000 @ top Double kettlebell front squat: 1 x 5 @ 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, and as often as possible: 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.
Attentive, accurate Sumo deadlift set-up and execution, every rep. The Devil is in the details- go find him. No guessing.
Then, 15 rounds (or 7 minutes) of:
Hustle in transitions, scale push-up immediately if organized, uninterrupted reps become unsustainable. 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.
And then, “Time under tension”:
Plank hold @ minimum 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 a minimum of 1/2 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.