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 back squat, 5L, 5R kettlebell row) Back squat:
1 x 5 @ 60% of 2RM, each with 3/1000 @ top 1 x 5 @ (up to) 80% 3 x 3 @ (up to) 90%/ scheme appropriate weight 1 x 5 @ 60%, each with 5/1000 @ top If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 5″, 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.
Fact (performance/ observation), not feeling (hope/ expectation) leads the dance in selection of weights and performance of heavy sets; Enthusiasm tempered with reality. Then, 5 rounds of:
5L, 5R Kettlebell back squat @ scheme-appropriate/ scaled to ability in each round 5L, 5R Kettlebell bent-over row @ scaled to ability in each round 10 Push-up 5 Inchworm :15 sec. rest/ assessment
Pay attention to the pick-ups and put-downs in the squat. Missed lifts and floppy landings will suck valuable energy from the already challenging work sets.
Kettlebell bent-over row: Adjust by round as needed, using 1/2 BW as the high-end governor today. No interpretive hinge, and no heels off the ground!
Deadlift weight in Pistol grip position (weight inside leg- not suitcase style), tip-to-tail brace, descend into practiced, optimal Good Morning position, ensure upper back is broad and belly is set, and pull- with no bounce! Heel of the hand should touch (or come damn near) torso in each rep.
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 then, as quickly as possible: 30 calories Airdyne/ equivalent This is a sprint, not a jog. Hustle, breathe, and get it overwith.
And finally, “Time under tension”: Plank hold @ minimum 1/2 BW + 15 Sumo squat (15lb. W/ 25lb. M- use bumper plate) +
15 calorie Airdyne cool-down + 25 cat/ cow stretch If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- Act, and improve.