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.
148:01 (Specialty warm-up: 5L, 5R kettlebell back squat @ (minimum) 1/2 BW, 3L, 3R kettlebell press) Back squat: 1 x 7 @ 50%, each with 5/1000 @ top 5 x 9 @ 65-75% of 2RM, each rep with a full 3/1000 in top position Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and below parallel is not a suggestion. Then, 5 rounds of: 3L, 3R Kettlebell press @ as heavy as possible in each round, each rep stopped at the top 3 Chin-up :30 sec. rest/ assessment (Consider scheme vs. weight; 3 is 3- If your chosen weight has the potential for 7, is too light to be "scheme appropriate") Press and chin-up are scaled to full ability in each round, and should be evaluated and re-calibrated in the :30 sec. rest; Put in what you expect to get out. Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to suitable progress. And then, as quickly as possible: 50 "Tall slam ball" @ 8/ 12lb. W, 12/ 16lb. M 25 calories Airdyne/ equivalent @ 100% (arms-only no more than 3 calories at a time) 250 Jumprope No rest, vicious work, quality movement. “Simple” should only equ