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.__________________________________
115:01 (Specialty warm-up: 5 Kettlebell deadlift @ BW, each with a 5/1000 hold @ top, 5 accurate kettlebell Sumo deadlift) Deadlift: 1 x 5 @ 50% of 2RM, 5/1000 @ top 1x 5 @ 65% 3 x 5 @ (up to) 85% of 2RM 1 x 9 @ (up to) 75% Kettlebell suitcase deadlift: 3 x 5 @ as heavy as possible in each (adjust up or down in each set as needed) Kettlebell Sumo deadlift: 3 x 5 @ (minimum) BW (Use two adjacent kettlebells w/ Pistol grip if needed) 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; Today, please be sure there is clear distinction between standard and suitcase, and Sumo. Then, 5 attentive, aggressive rounds of: 5 Pendlay row @ 60% of 2RM 15 Kettlebell swing @ (minimum) 1/2 BW (uninterrupted, accurate, powerful sets govern weight) (Up to) :30 sec. rest/ assessment Hardest, most aggressive hinge in each rep of both movements. No soft lifts, no short rows, no bent arm swings, and no heels off the ground! Take a moment to set up each set, and maintain first-rep quality throughout each entire set. And then, as quickly as possible: 50 Jumping pull-up 50 Abmat sit-up @ 15lb. W, 25lb. M (use bumper plate) 25 Push-up 25 Jumping pull-up No designated rest, no compromise of range in jumping pull-up or push-up. Lumbering, casual conditioning is simply aerobics. 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 finally, “Time under tension”: 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) + 15 Sumo squat (15lb. W/ 25lb. M- use bumper plate/ hammer or mace/ band) 15 cat/ cow stretch Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.