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 place deliberate focus on fully braced, knees driving out, and violent (always with heels down) explosion out of the bottom of all level-change; All hinge and squat variations included. One of the only "negatives" of effectively constructing midline stability in the ways that we do, is that many are able to ascend without the appropriate bracing or violence of action, simply because they are strong enough to pull it off; Just because we can't does not mean we should. Especially and always in areas where it may increase risk or limit potential! Thank you. _______________________________________________
(Specialty warm-up: 5 Dowel partial pull-over into back rack, 2 x 3L, 3R kettlebell back squat (lighter, heavier), 5 Kettlebell Sumo deadlift @ BW)
Back squat: 1 x 5 @ 50% of 2RM 1 x 5 @ 65% 1 x 5 @ 85% 3 x 5 @ (up to) 75% 1 x 10 @ (up to) 65% If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, 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. Then: 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. 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 @ (recommended) minimum 1/4 BW 15 "Prison" Abmat sit-up 10 Hollow rock (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 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. Additionally- and, always: Especially with rest built in to each round, transitions are not rest periods; They should be minimized through sound strategy and preparation, not extended through poor strategy and loss of focus. Thank you. 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 15 Cat/ cow stretch Hold: Make a challenging choice today- if holding from a barbell is old news, use rings, ropes, straps, 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.