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180:01

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.

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180:01



(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top, 5 kettlebell high pull @ 1/2 BW (retrace steps to the ground), 10 calories Airdyne)


Bench press:


1 x 9 @ 50% of 5RM, 3/1000 @ top of each

1 x 7 @ 65%, 3/1000 @ top  


3 x 5 @ (up to) 85%


3 x 7 @ (up to) 65%



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 “3 x 5″, 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 10 mace 360 (totaling 5L, 5R) or 6 kettlebell halo (no extension), and 2 plyometric push-up (pop at the top) immediately following sets of bench press, and then rest.



Then, 7 rounds of:


3 Kettlebell high pull


3L, 3R Kettlebell bent-over row


3 Pull-up


5 Push-up


:30 sec. rest/ assessment



Each round of both lifts are to be as heavy as possible; Adjust as needed (up or down) based on the previous set (scale to full ability).

Kettlebell high pull: Sound position is expected in both lift, "stop at the top" (much more of a positional and directional transition, but should be definitive), and landing. Brace, use timing and power, and retrace your steps, assuming they were correct to begin with (there is no hinge in either direction of a high pull). Control the descent! The lift up is only half of the rep.


Kettlebell bent-over row (versus simply 'kettlebell row'): Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!



Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

And then, 5 rounds of:



:15 sec. Airdyne/ equivalent sprint (arms and legs, in all rounds)


:15 sec. rest (keep pedals moving @ 20-30%)


Breathe, focus, move with power and intent, and accumulate as many calories as possible. Pace may change, but effort should not. Check the number at the end! If it's under 50, do it again...

And finally, “Time under tension”:



Weighted hollow hold @ 15lb. W, 25lb. M


15 calories Airdyne/ equivalent @ cool down pace



Hollow hold: Today, dumbbell or kettlebell is held directly over chest. 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.


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