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.