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. ______________________
(Specialty warm-up: 5 Kettlebell Good Morning @ heavy, 5L, 5R 1-arm kettlebell swing, 5 "Floor-to-feet", jumprope selection) Deadlift: 1 x 5 @ BW, each with full 5/1000 @ top (as kettlebell suitcase deadlift) 1 x 5 @ 65% of 2RM, each with full 3/1000 @ top 5 x 3 @ (up to) 80% of 2RM 1 x 7 @ 65% of 2RM 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 “1 x 7″, 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 3 pull-up and 5L, 5R 1-arm kettlebell swing @ 1/4 BW immediately following each set of deadlift, and rest as needed after the three movements are complete. Then: 50 Kettlebell Figure-8 @ (up to) 1/4 BW (substitute around-the-body pass if needed) 25 Underhand bodyweight row 25 "Floor-to-feet" 25 Bodyweight row (any hand position, any anchor, not underhand) 250 Jumprope (Each miss: Add 10 reps) Take short rest as needed during Figure-8 to keep mechanics sound and range of motion thorough; Anti-rest, in the rest. Hustle hard, focus on mechanics and breathing, and conquer the conditioning. And then, “Time under tension”: 25 Banded/ weighted Abmat sit-up 25 "Prison" Abmat sit-up 15 cat/ cow stretch Today, alternate variations in 5-rep intervals. Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation (fists vertical (or more-than), not horizontal, arms "short but straight"), perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep. When performed correctly, this is a great complement to/ supplement for "Prison" Abmat sit-up.