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.
122:01 (Specialty warm-up: 5 kettlebell deadlift @ more-than BW + 5/1000 @ top (suitcase, as needed), 3 Kettlebell Good Morning @ BW+, 5 empty bar press + 3/1000 overhead) Deadlift (then) Press: Climb to a 2RM in both lifts using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 3, 3, 3, 2, 2, 2… ). Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight; "Locked-out", whether it be standing up straight, or fully overhead, are non-negotiable positions. Additionally: 1 = 1. 2, not surprisingly, = 2. Consideration must be given, with sound and sensible reason, but for all but the fewest of our populations there is hard strategy and good sense behind 2RM vs. 1RM; Adhere to it. Please and thank you. And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Pistol-grip 1-arm kettlebell swing (vertical or 15-20 degrees canted- whichever makes for better arm position) Weight is self-scaled and moderate; Adjust left-to-right each round. Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you. And finally, “Time under tension”: 15 Kettlebell Good Morning @ minimum 1/2 BW + 5 x :20 sec. hollow rock/ hold + stand-up + 5 x :20 sec. "aggressive" cat/ cow stretch (harder, not faster) + 15 dowel partial pull-over Hollow hold may be interspersed with cat/ cow if desired; A case could be made that doing so will prove valuable to both positions. 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 heavy push/ pull day, and improving position for next time.