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: 5L, 5R kettlebell front squat, 5L, 5R kettlebell clean + push press, jumprope selection) Front-loaded squat: 1 x 5 @ 50-60% of 2RM (fact-finding weight) 3 x 3 @ (up to) 90% of 2RM 3 x 9 @ 60% (use double kettlebell front squat unless percentages and proficiency simply do not align) 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 9″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and where the weight is loaded is far more important in development of positional acuity and capacity than what the weight is; If a barbell makes a gross squat, use something else. Heavy medicine ball, single kettlebell Goblet squat, front racked sandbag... Then, 10 rounds of: 2L, 2R Kettlebell clean + push press (1 + 1 = 1) 2 Pull-up :20 sec. rest/ assessment For most, push press will govern weight. Make ambitious choices, and adjust by round as needed. Do not overlook the likely need to adjust feet in between the clean and push press. Sound position always governs weight, and “lock-out” is not a relative position. Clean- single-arm or stacked-hand: Standardize your positioning, mind the timing, and don't under-use the shrug!
Additionally- to draw the most benefit from this simple drill, performance assessment must occur between rounds; If weight is not scheme-appropriate- either too light or too heavy- and/ or pull-up variation or effort would benefit from adjustment, we should assess and address during the designated rest in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Then, as quickly as possible: 300 Jumprope 30 calories Airdyne/ Equivalent No rest, no wandering, no visible change in effort. Breathe, focus, hustle; Short-duration conditioning is only valuable if pace is furious. Today: If more than one year of attendance, drill may be performed in either order: As written, or Airdyne first. There is value to both, and also value to learning if you made a strategic error, and assessing why. And then, “Time under tension”: 15 perfect, patient, violent Airplane push-up- whole body moves at once (harder, slower- not faster) + Weighted hollow hold @ 15lb. W, 25lb. M OR 50 hollow rock + 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.