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 back squat, 5 kettlebell high pull + Goblet catch) 7 rounds of: 5 Back squat @ (up to) 75% of 2RM 10 mace 360 (or 10 light kettlebell halo) 5 Pull-up (Up to) 1 minute rest/ assessment Do not mistake partitioning into rounds as denoting conditioning; It is simply a strength + accessory set (as we often do) with a different visual structure. If squat 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. Set-up and re-set like you want to succeed in the lift; No lazy set-ups, no soft reps. Then, 7 rounds of: 3 Kettlebell high pull + Goblet catch @ as heavy as possible in each set 1 Pull-up :30 sec. rest/ assessment (weight, and variation) Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate. Single pull-up should be scaled to full ability in each round; Put in what you expect to get out. One only equals "just" if you make it so. And then, violently: 30 calories Airdyne/ equivalent Today, use both arms and legs, force the pace, and note time to completion. Drive power from your midline, move the bike with your whole body, and empty the tank. And finally, “Time under tension”: 50 "Prison" walking lunge + 15 cat/ cow stretch Lunge is unweighted but not un-braced, well-organized, and performed at a cool-down pace.