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!
ALSO THIS WEEK: Please review and improve our "Floor-to-feet". It was engineered and implemented as a complement/ supplement/ accessory to burpee, and functions very well as one, provided the "top" position does not look or feel like a yoga position. Drive hard to flat feet, aggressively and accurately establish a deadlift-worthy hinge (fact check with hands quickly on shins if desired/ needed), and re-attack the floor. ______________________________________________
(Specialty warm-up: 5L, 5R kettlebell row, 1L, 1R light, perfect 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 5 @ (up to) 85% of 2RM 3 x 7 @ (up to) 70% (use double overhand grip) 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 5″, 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. Always 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 50 Mace shovel @ minimum 10kg. W, 12kg. M (alternate left to right as desired, but in sets of no less than five reps) Add a 2/1000 hold to any position/ transition you are struggling with; always slower, not faster, 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. Take reasonable rest as needed throughout; Address details, set up and re-set hard, and move with intent in each lift. Soft, casual execution of any of those movements is simply a risky waste of time. 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. And then, “Time under tension”:
10 Sumo squat (15lb. W/ 25lb. M- use bumper plate- take your time) + 2 x 10 calorie Airdyne/ equivalent sprint (each timed, with :20 sec. between) 15 calories Airdyne (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.