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.__________________________________ 112:01 (Specialty warm-up: 10 dowel pull-over into back rack, 5L, 5R kettlebell back squat, 5L, 5R kettlebell row, 3 double kettlebell swing clean) Back squat: 1 x 5 @ 50% of 2RM, 5/1000 @ top 1 x 5 @ 65% of 2RM 1 x 5 @ 85% 5 x 2 @ 85%, 3/1000 @ top 1 x 5 @ 65%, 5/1000 @ top If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder:Position and execution always govern weight. Attentive set-ups and re-sets, full range of motion, and violence of action in each lift. Then, 5 rounds of: 2L, 2R Kettlebell row @ as heavy as possible in each set 10 Airplane push-up :20 sec. rest/ assessment Reminder: Position and execution (including range of motion) always govern weight, and each lift should be addressed with intent to injure. Lots of short pulls on the heavy kettlebell rows lately; If elbow is not well-past your back at the top of the pull- with your heels firmly on the ground- the effort is too light, or the weight is too heavy. Airplane push-up simply begins and ends with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates. Conversely, if full, wiggle-free range becomes unsustainable, prop up and continue progressively. And then, 5 rounds of: 1 minute double kettlebell rack hold @ minimum 1/2 BW 10 Burpee 100 Jumprope :10 sec. rest
Work until the rest; No lazy pick-ups/ put downs on the lifts, no wiggly, flailing burpees. Deliberate, detailed, violent.
And finally, “Time under tension”:
15 calorie Airdyne/ equivalent cool-down +
15 dowel partial pull-over/ 'chicken wing' stretch +
15 cat/ cow stretch 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.