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 heavy kettlebell Good Morning, 10 bench press @ 1/2 BW, stopped at the top, 5 "Floor to feet") Deadlift:
1 x 5 @ 50% of 2RM, each with hard, stopped, 5/1000 @ top, and retracing of steps on the way down
3 x 5 @ (up to) 75%, each with 3/1000 @ top 1 x 10 @ 60% (double overhand grip) 1 x 15 @ 40-50% (using single kettlebell) Then: Bench press:
1 x 5L, 5R @ (recommended) 1/2 BW (as kettlebell floor press) 3 x 5 @ (up to) 70% of 2RM
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 “3 x 5″, 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.
And then, 10 rounds of: 50 Jumprope 5 Push-up 5 "Floor-to-feet" 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 arms straight and 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 Slow, thorough cat/ cow stretch Use any grip you choose to 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.