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: 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 @ 65% of 2RM 1 x 5 @ 85% 5 x 2 @ 85%, each with a full, strong 5/1000 @ top 1 x 5 @ 65% 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 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 end 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. As with all progress-minded push-up scaling, if range of motion/ quality of execution changes, prop it up, and touch your chest to the prop! 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 cool-down + 15 dowel partial pull-over + 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.