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, 5L, 5R 1-arm kettlebell swing, 5 "Floor-to-feet" + accuracy assessment (Would I deadlift from here?), jumprope selection)
1 x 9 @ 50% of 5RM, each with full 5/1000 @ top (as kettlebell suitcase deadlift)
1 x 7 @ 75%, each with full 3/1000 @ top
3 x 5 @ (up to) 90% of 5RM
1 x 7 @ 65% of 5RM
Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.
Today: Perform 5L, 5R unassisted (no stacked-hard) 1-arm kettlebell swing @ 1/4 BW + 3 pull-up immediately following each set of deadlift, and rest as needed after the three movements are complete.
50 Kettlebell Figure-8 @ (up to) 1/4 BW (use around-the-body pass if needed- balance L to R)
25 Underhand bodyweight row
25 "Floor-to-feet" (if hinge is inaccurate/ variable, perform top-down- beginning in the hinge position)
25 Bodyweight row (any hand position, any anchor, not underhand)
250 Jumprope (Each miss: Add 10 reps)
Take short rest as needed during Figure-8 to keep hinge mechanics sound and range of motion thorough; Anti-rest, in the rest. Hustle hard, focus on mechanics and breathing, and conquer the conditioning. If Figure-8 is clunky or inaccurate, please practice around-the-body pass this week, and substitute 50 powerful and accurate hand-to-hand kettlebell swings today.
And then, “Time under tension”:
5 x 10 Mace front pendulum +
25 "Prison" Abmat sit-up +
15 cat/ cow stretch
Reminder: Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and fingers interlaced and pulled tight behind your head, perform sit-ups without allowing butt to come off the ground, elbows to travel forward of your ears, or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep. When performed correctly, these are very difficult. If they are not, please assess yourself. Thank you.