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.______________________________ 143:01 (Specialty warm-up: 5 Kettlebell Good Morning @ BW, 5 suitcase deadlift @ BW + 3/1000 hold, jumprope selection) Deadlift: 1 x 5 @ 65% of 2RM 1 x 2 @ 80%, organized, stopped 2/1000 @ top 5 x 2 @ (up to) 95% If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion. In preparing to test lifting numbers, the goal today is not to match your previous 2RM for one set, but to move near it, with positional acuity, for five sets. If the holds + the weight align, when the heavy ones come around, we know the engine is built to carry and improve them. No glory lifts. Then, 7 rounds of: 3 Goblet squat @ minimum 1/2 BW, each with full, organized, stopped 3/1000 in top position 1 Pull-up + 3/1000 hold @ top :30 sec. rest/ assessment Perform an organized, dynamic kettlebell high pull into an aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Brace, squat, and re-trace steps to the ground after squatting. Adjust weight by round as position and execution dictate; Position considered, do not under-lift. Comprehension and application of the "scaled to ability" concept, especially in this sort of piece, is the difference between crawling forward and sprinting forward. Single pull-up should be... scaled to full ability... in each round; Put in what you expect to get out. One, only equals “just”, if you make it so. And then, attentively and aggressively: 20 Inchworm 20 Jumping pull-up 200 Jumprope 15 Inchworm 15 Jumping pull-up 150 Jumprope 10 Inchworm 10 Jumping pull-up 100 Jumprope No designated rest here; If needed, keep it to 3 breaths or less (no more than :15 sec), and take no more than twice. Inchworm: If we lose full range in the push-up, or it is not yet in your toolbox, pause instead for a full 2/1000 in the plank position in each rep.
Jumping pull-up: Pace increases, but range does not change; All the way up, all the way down, attempting to balance jump, with pull. Sound positioning does not change during hard conditioning.
And finally, “Time under tension”: 5 x 10 Mace front pendulum @ heavy enough to be useful + 15 Airplane push-up (broken into sets as needed) + One-minute full- effort hollow hold/ rock + 15 legs-only calories Airdyne/ equivalent + 15 cat/ cow stretch