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: 3 Kettlebell deadlift @ BW, each with 5/1000 hold at top) Deadlift: 1 x 5 @ 60% of 2RM, each with hard, stopped 3/1000 @ top 1 x 3 @ 75% 3 x 3 @ (up to) 90% 3 x 9 @ 60% (double overhand grip) 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; If we can't stand it up fully and put it down safely, it's too heavy. Today: Perform 10 mace 360 (or light kettlebell halo), and 3 pull-up immediately following each set of deadlift, and rest as needed after the three movements are complete. Then: Kettlebell "Short swing": 3 x 15 @ (up to) 1/2 BW 3 x 30 @ 1/4 BW (as either 1- or 2-arm swing) As above, if a set requires interruption, make as minor a weight adjustment as possible prior to the next. “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above. Only count reps in which the weight (and your arms) reach parallel with the floor. ____ Dear kettlebell swinger, Do not bend your elbows on purpose, and do not allow them to bend more than 15-20 degrees; Pull and keep arms "short and straight" by engaging the upper back and "bending" the kettlebell handle (this should feel a lot like the top of a bench press). Do not do heavy, rotating kettlebell half-curls. Please and thank you. Sincerely, Your bicep tendons and low back ____ Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. And then, as quickly as possible: 15 Inchworm 15 Push-up 15 Burpee 15 "Floor-to-feet" 15 calories Airdyne (Arms and legs) 1 minute extended-arm hold (Any object, any weight; Arm bends = start over. Strategize.) No designated rest. If needed, keep it to 3 breaths or less (:15 sec.), no more than twice. As usual, transitions are not rest periods. Reminder: There is a hinge in both the climb down and climb up of an ideal inchworm. And finally, “Time under tension”: 50 "Prison" walking lunge + 15 calories Airdyne @ cool down pace + 15 cat/ cow stretch
Lunge is unweighted but not un-braced, organized, and performed at a cool-down pace.