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. __________________________________ 113:01 (Specialty warm-up: 5L, 5R kettlebell row, 1L, 1R 2-count Turkish Get-up) Deadlift: 1 x 5 @ 50% of 2RM (as barbell Good Morning- same as kettlebell variation- starts top-down) 1 x 5 @ 65%, each with 3/1000 @ top 3 x 3 @ (up to) 90% of 2RM 3 x 7 @ (up to) 70% (use double overhand grip as much as strength and structure allow) Rest reasonably as needed between sets; “Generalist” weights require generalist rest. 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: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; When in doubt, brace harder. Before, not during. Then, in order, attentively, and aggressively: 5 x 1L, 1R Turkish Get-up @ (up to) 80% of 1RM 5 x 5L, 5R Kettlebell row @ as heavy as possible in each round (Especially when the directive is "heavy", anchoring the row with a same-sized kettlebell is often a great idea) 50 Mace shovel @ minimum 10kg. W, 12kg. M (alternate left to right as desired) Add a 2/1000 hold to any position/ transition you are struggling with; always slower and harder in heavy Turkish Get-up. If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment. Row: No "interpretive hinge"; Start low and hard, and only use an amount of power and momentum that allows you to stay there. There is no standing up- in even the heaviest rows. Shovel: Start/ finish position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle. Lock-out should feature both arms 100% straight, and aligned over their respective feet. Take reasonable rest as needed throughout; Address details, set up and reset hard, and move with intent in each lift. Soft, casual execution of any of those movements is simply a dangerous waste of time. And then, “Time under tension”: 15 Sumo squat (Minimum 15lb. W/ 25lb. M- use bumper plate) + 2 x 10 calorie Airdyne/ equivalent sprint (each timed, with :20 sec. between) 2 x 20 Mace front pendulum @ heavy/ powerful enough to be useful 15 calories Airdyne/ equivalent (cool down) + 15 cat/ cow stretch Timed 10c today will set a standard for the sprints remaining this week. Apply your best effort today, and expect to match it moving forward.
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