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: 5 Dowel partial pull-over into back rack, 2 x 3L, 3R kettlebell back squat (lighter, then heavier), 5 Kettlebell Sumo deadlift @ BW)
1 x 7 @ 50% of 2RM, 3/1000 @ top
1 x 7 @ 65%
1 x 5 @ 70-80%
2 x 5 @ (up to) 85%, 3/1000 @ top
1 x 9 @ (up to) 65%, 3/1000 @ top
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 9″, 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; Passive weightlifting is simply poorly-strategized conditioning.
Pull-up/ Mixed grip:
10 x 2 @ as challenging as possible in each set
Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement/ anchor in at least a few sets. When scheme is listed as “10 x 2″, it always refers to “Sets” x “Reps”. If full pull-up is still a work in progress, partner assist and/ or full effort 'pull-as-hard-as-you-fucking-can until you can't' are the only scaling options today. Thank you.
Please remember: A pull-up is a press, and a press is a pull-up, provided the head is neutral, arms are straight, and full-range is demanded. Each insulates and improves the other, if we allow them to.
Advanced pull-up suggestions include:Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, 5 attentive, aggressive rounds of:
15 Goblet squat @ minimum 1/4 BW / scheme-appropriate
15 "Prison" Abmat sit-up
10 Hollow rock + stand-up (weighted or unweighted)
(Up to) :30 sec. rest/ assessment
Choose a weight that allows for challenging, positionally sound, uninterrupted sets, and adjust by round as needed. Take only the rest you need. If Goblet rack position goes out the window, a correspondingly heavy medicine ball may be used in its place.
Keep hands behind the head and elbows to the side (never moving in front of your ears- even in transition) in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
And finally, "Time under tension":
3 x 5 Kettlebell Good Morning @ (up to) BW +
50 1-arm kettlebell swing @ 25lb. W, 35lb. M (5 x 5L, 5R) +
Bodyweight row hold (2-arm, 1-arm, anything but underhand- make this a "sit-up")
15 cat/ cow stretch
Hold: Make a challenging choice today- if holding from a barbell is old news, use rings, ropes, straps, belt, bands.
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.