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, no matter the pace at which we are improving, there are most certainly things that are not doing so as quickly as others;
Identify them, assess them, improve them- And ask for our help! Please and thank you.
(Specialty warm-up: 5 dowel partial pull-over + hold, 5L, 5R kettlebell back squat, 10 Goblet lunge) Back squat: 1 x 9 @ 50% of 2RM, each with 3/1000 @ top 5 x 7 @ (up to) 70%/ scheme-appropriate weight Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and each rep features a stop - reset - re-brace at the top; Demonstrate authority at the beginning and end of each lift/ rep/ movement. Always. Then, 7 rounds of: 3 Squat complex 9 Underhand bodyweight row :30 sec. rest/ assessment Squat complex weight is self-scaled, and should pose a significant challenge in each round. Each rep should be difficult, violent, and positionally sound. Any sensible implement you choose is held in the "Goblet" position/ chest height; The weight is stability and positional accountability- not momentum. Sound position and full range of motion govern weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely. Remember: Combining movements into a sequence or complex should not change their foundations and fundamentals; Brace before you drop, mind posture, adjust feet... Every rep. 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep. Both movements: Begin and end each rep with authority; Move seamlessly and aggressively, but do not "flow" between reps. And then, 5 minutes of: 1 Squat complex (unweighted/ no more than 10lb. W, 15lb. M - bumper plate) 3 Push-up Transition immediately and efficiently; Accumulate as much quality work as possible by making yourself move constantly. And finally, "Time under tension": 1 minute full-effort hollow rock/ hold (stay engaged, fight hard for a minute) 15 calorie Airdyne cool-down + 15 dowel partial pull-over/ hold (seated or standing, whichever does a better job... )
Cool down moving, and intelligently, and fix what you broke.