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 does not mean we should. Especially and always in areas where it may increase risk or limit potential! Thank you.
_______________________________________________ (Specialty warm-up: 10 dowel partial pull-over, 5 suitcase deadlift, 5 heavy kettlebell Good Morning, 5L, 5R kettlebell row) Deadlift: 2 x 1 @ 60% of 2RM, with hard 5/1000 @ top (one lift + one hold = 1 rep) 2 x 1 @ 70%, with hard 5/1000 @ top (one lift + one hold = 1 rep) 5 x 2 @ (up to) 80%, each with hard 5/1000 @ top (one lift + one hold = 1 rep) 1 x 10 @ 60% 2 x 1 @ 60%, each with hard 20/1000 @ top (one lift + one hold = 1 rep) Then: Pendlay row: 2 x 10 @ (up to) 70% of 2RM 1 x max rep @ 60% (hard set-up each rep; no "touch-and-go") 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 “2 x 10″, 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. Non-interpretive hinge in both lifts, and any unintentional adaptation ends a max-rep set! Reminder: Hard, accurate, full-term holds help warm us up, build strength, teach position, and often identify deficiencies and/ or inconsistencies; Apply them as directed, being aware that they may on occasion govern weight. Please and thank you. Then, 5 attentive, aggressive rounds of: 20 Kettlebell swing @ (up to) 55lbs. W, 70lbs. M 10 Push-up (scaled to full ability in each round) 5 Rocking chair (weighted or unweighted- as needed) 10/1000 breath-held :20 sec. rest Attempt no rest outside of designated duration. If sets require more than a single, brief interruption, scale accordingly and continue safely. Hold breath with the intention of reinforcing strong bracing strategy, and challenging the next rounds of conditioning; "Baiting the panic response". Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Today, at what are now very moderate weights for most, challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Instead, broaden your back. Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones. And then, 5 minutes of: 50 Jumprope 1 Inchworm Move constantly. Breathe consistently. Demand excellent push-ups in the Inchworm. Get out what you put in; Hunt the work, don’t hide from it. And finally, "Time under tension": 25 Good Morning (kettlebell or medicine ball) @ self-scaled (5 x 5 or 10 + 10 + 5) + 25 calorie Airdyne cool-down