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 heavy kettlebell Good Morning, 10 bench press @ 1/2 BW, stopped at the top, 5 "Floor to feet")
1 x 7 @ 60% of 5RM, each with hard, stopped, 5/1000 @ top, and retracing of steps on the way down
3 x 7 @ (up to) 80%, each with 3/1000 @ top
1 x 9 @ (up to) 70% (double overhand grip)
1 x 15 @ 40-50% (using single kettlebell)
1 x 5L, 5R @ (recommended) 1/2 BW (as kettlebell floor press)
5 x 7 @ (up to) 75% of 5RM
1 x max rep @ 60% (stop at the top of each)
Rest as needed between sets of both movements. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. 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 a break in either ends a max-rep set.
Today, immediately following sets of bench press only: 10 Mace 360 (or 6 kettlebell halo), spot your training partners, and then rest.
And then, 10 rounds of:
Move quickly and attentively, and attempt no rest; Maintain strong pace while demanding sound positioning. If push-up requires scaling, which it very well might, plan accordingly, and early. "Floor-to-feet" lands in a positionally sound hinge, and explodes back to the floor; There is nothing slow, soft, or "round" about it. Fact- check with your hands on your shins (where the bar/ kettlebell handle would live) if in doubt.
And finally, “Time under tension”:
L- hang/ knees-up hang +
15 15/1000 cat/ cow stretch
Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.