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.
(Specialty warm-up: 5L, 5R kettlebell back squat, 10 dowel pull-over into back rack, 5 Kettlebell Sumo deadlift @ BW)
1 x 7 @ 50% of 2RM, 5/1000 @ top
1 x 7 @ 60-70%, 3/1000 @ top
3 x 3 @ 85-90% of 2RM
3 x 5 @ 70%
Kettlebell back squat (single):
1 x 9L, 9R @ minimum 1/2 BW/ scaled to full ability
Kettlebell Sumo deadlift:
1 x 15 @ scaled to full (positional) ability
Following each set of all three lifts: Perform 1L, 1R kettlebell halo + 10/1000 extension, then spot/ rest.
If barbell sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Only break kettlebell sets if absolutely needed, and work hard to stay at/ above noted weights. Reminder: Position and range of motion always govern weight, regardless of implement.
Attentive, sensible Sumo deadlift set-up and execution, every rep. Review/ Assess; No guessing.
Note: Outside of "tip-to-tail" bracing, weight engagement, and violence of action in reaching the finish position, Sumo deadlift and standard deadlift should not look or feel in any way positionally similar.
3 x 7L, 7R Kettlebell bent-over row @ scheme appropriate/ hard, slow, and accurate- no bounce
9 "Depth charge"
Short, specific rest (3 breaths/ no more than :15 sec), no more than three times. Change the direction you're facing, walk a few steps and move again, throw a burpee in there... Strategize intelligently, move efficiently, and get it done. No wiggling, no wandering.
Depth charge: With hands locked and braced in either true "Prison" position, or overlapped and pressed hard at mid-chest, perform 10 double-under-minus-the-rope jumps (high, hard, hollow body, tight guts, no heel-to-ground) + 1 burpee on the descent of the 10th, and then, either rest or repeat as directed. 10 jumps + 1 burpee = 1 rep.
And then, “Time under tension”:
5 x 10 Mace front pendulum @ heavy enough to be useful +
10 calories Airdyne/ equivalent @ 100% + 250 Jumprope(timed) +
50 hollow rock @ 15lb. W, 25lb. M (one stand-up in 10-rep intervals- totaling 5) +
15 calories Airdyne/ equivalent @ cool down pace
Hollow rock: Take short rest as needed, and accept no sub-standard reps
Airdyne: Cool-down pace should look like 30-40% of max RPM.