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: 10 bench press @ 1/2 BW + 2/1000 @ top, 5 kettlebell high pull @ 1/2 BW (retrace steps to the ground)) Bench press: 1 x 5 @ 50% of 2RM, 3/1000 @ top 1 x 5 @ 65% 3 x 5 @ (up to) 80% 3 x 7 @ (up to) 65% 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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a tensioned and rigid stop of motion. Then, 7 rounds of: 3 Kettlebell high pull 3L, 3R Kettlebell bent-over row 3 Pull-up 5 Push-up :30 sec. rest/ assessment Each round of both lifts are to be as heavy as possible; Adjust as needed (up or down) based on the previous set (scale to full ability). Kettlebell high pull: Sound position is expected in both lift, "stop at the top", and landing. Brace, use timing and power, and retrace your steps, assuming they were correct to begin with. Control the descent! The lift up is only half of the rep. Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"! Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up. And then, 7 rounds of: :15 sec. Airdyne/ equivalent sprint :15 sec. rest (keep moving @ 20-30%) Breathe, focus, move with power and intent, and accumulate as many calories as possible. Pace may change, but effort should not. Check the number at the end, and meet/ exceed next time... And finally, “Time under tension”: Weighted hollow hold @ 15lb. W, 25lb. M + 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.