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: 1L, 1R light, perfect Turkish Get-up, front squat rack assessment/ implement selection, jumprope selection, 15 "Tall slam ball" @ 12lb. W, 14/ 16lb. M) Front-loaded squat: 7, 5, 3, 3, 3, 3- 3- 3 Weight increases as denoted by commas, and then remains the same for a heavy 3 x 3 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Reminder: Where/ how the weight is loaded, is far more important than what the weight *is*; Use whichever tool allows for the most weight in the best position. If barbell does not start and stay where it is supposed to/ needed in order to make it a safe and progressive choice, this becomes kettlebell Goblet squat, heavy medicine ball bear-hug squat, or heavy sandbag front squat; Position and function govern implement- never the other way around.
Then, 10 minutes of: 2-count Turkish Get-up @ 40-50% of 1RM Move and pause in organized positions. Attempt as little rest as possible, and adjust weight as needed if any position breaks. Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to rush through a segment of the movement we are weak in, the 2/1000 will catch it and force an adjustment. And then, as quickly as possible: 50 Walking lunge @ 1/4 BW (stand tall at the top, stay tight at the bottom- scale implement and carry/ hold position to full ability) 50 V-up
Again- minimal rest, quality movement. Small, high-quality sets of V-up are preferable to breezing through 50 mediocre reps. And finally, "Time under tension": 50 hollow rock @ 15lb. W, 25lb. M + 15 calories Airdyne @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps Airdyne: Cool-down pace should measure 30-40% of max RPM.