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 Double kettlebell front squat, 3 suitcase deadlift @ as heavy as possible) Deadlift: 1 x 5 @ 50%, 5/1000 @ top, double overhand grip 10 x 2 @ (up to) 85%, each with a full, stopped, controlled 2/1000 @ top Position- and hold duration- govern weight. If mechanics break, or designated hold becomes unsustainable, adjust as little as possible and continue safely. Climb strategically in sets 1, 2, and 3, and stay as close to 85% as possible for all remaining. Safety considered, retrace steps to the floor; Almost every movement in the curriculum should look the same in forward, and reverse. Then: Double kettlebell front squat: 2 x 6 @ (minimum) 50% of heaviest implement front squat 2RM 2 x 4 @ 60% 2 x 2 @ (up to) 75% 2 x 2 @ as heavy as possible Today, percentages take a back seat to "scheme appropriate", in weight selection. Rest as needed between sets. If sets require interruption, or position breaks at designated weight, make an appropriate adjustment to the next set. Reminder: Position and range of motion always govern weight.
Powerful, organized double kettlebell swing clean on the way up, exact retrace of steps on way down; Set-up and re-set are never an afterthought. Then, 5 rounds of: 5 Kettlebell deadlift @ BW (use two as suitcase deadlift as needed) 5 Medicine ball clean/ non-barbell ground-to-shoulder @ (minimum/ recommended) 80lb. W, 90lb. M 3L, 3R mixed-grip pull-up (Left overhand, right underhand/ Right overhand, left underhand) 5 "Airplane" push-up (Add plyometric/ weight as position and proficiency allow) (Up to) :30 sec. rest/ assessment Scale bodyweight movements to full ability in each round, and take less than full-designated rest in any round that less is "needed". Prime directives: Kettlebell deadlift and medicine ball clean should not start the same or appear positionally interchangeable. Pull-up is also a push, and push-up is also a pull; Address both as such, and they will both improve. And then, “Time under tension”: Weighted hollow hold @ 15lb. W, 25lb. M + 15 cat/ cow stretch + 15 calories Airdyne @ 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.