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.
Lastly: We observe more clearly each week that skill work- deliberate, detail-oriented, quality-over-volume skill work- is the most significant difference between those that do well, and those that truly do their very best; Ongoing progress is only limited by our willingness to keep hunting it.
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(Specialty warm-up: 5 heavy kettlebell Good Morning, 5L, 5R kettlebell back squat, 5 "Floor to feet")
Back squat:
1 x 10 @ 60% of 2RM
1 x 8 @ 65%
1 x 6 @ 70%
2 x 4 @ 75%
1 x 2 @ (up to) 85%
2 x 2L, 2R @ as heavy as possible (as kettlebell back squat)
Rest as needed between sets. If sets require interruption, or position breaks at designated weight, make an appropriate adjustment to the next set. When scheme is listed as “2 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today: If barbell breaks more than it creates, adjust evenly L to R kettlebell back squat for each set. Start moderate, end as heavy as possible
Then, 6 rounds of:
4 Dip
4 Kettlebell halo + 2/1000 extension @ as heavy as possible- straight and stopped at the top
:20 sec. rest/ assessment
Change direction each rep, and remember that lock-out governs weight in each round; If lower body is needed to "push press" the extension, or wrists bend under chosen weight, adjust appropriately and continue safely.
Reminder: Hands, head, hips, heels should be in one straight line at the top of the kettlebell halo + extension. Often, hands are in front, and also often, it is because the wrists are bent; Fists- not the bottom of the kettlebell- drive towards the ceiling. If performed correctly, the weight will always offset to the back.
And then, as quickly as possible, 10 rounds of:
6 "Floor to feet" (Bottom of burpee to hinge position and immediately back to floor)
8 "Prison"/ most challenging variation Abmat sit-up
100 Jumprope (or 40 double-under) - 2 misses "free", in each set. 3 or more: 2 burpees each, immediately, and then back to work
Transition immediately, aggressively, and with dexterity; Push the pace, while demanding efficiency and efficacy. No wiggling, no wandering.
And finally, “Time under tension”:
15 Kettlebell Good Morning @ (up to) BW (3 x 5 as needed/ desired) +
15 calorie Airdyne cool-down +
15 cat/ cow stretch