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 suitcase deadlift @ BW) Bench press: 1 x 5 @ 60% of 2RM, each with a full 3/1000 @ top 1 x 3 @ 75% 3 x 3 @ (up to) 90% 3 x 5 @ 60% of 2RM 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 rigid stop of motion. Then, 7 rounds of: 5 Kettlebell suitcase deadlift @ scaled to full ability/ scheme-appropriate weight :20 sec. Farmer hold @ top of 5th deadlift :20 sec. rest/ assessment (check your work, adjust accordingly) Each round is to be as heavy as possible; In simple drills such as this, we must walk the line between safety and self-destruction in order to see real progress. No soft set-ups, no lazy reps. Organized, attentive, violent; Every rep. And then, as quickly as possible: 100 yd "Prison" walking lunge 50 revolutions Airdyne/ equivalent (short, vicious) "Prison" variation features both hands on back of the head, and elbows pointed to the sides. If that position loses integrity, rest briefly, find it, and continue. Lunges of all variations, at any weight, are tall and tight, with torso and head just as organized as the legs; No wiggling! Revolutions count on one side; 50 is very short, and should be made as terrible as possible. No arms only, obviously. And finally, “Time under tension”: 50 Abmat sit-up + 25 cat/ cow stretch Abmat sit-up is any variation you choose in 10-rep intervals, and is geared towards active cool-down as well as "sit-up". Mind position and mechanics, and draw value. Today: Perform cool-down as 5 rounds of 10 Abmat sit-up + 5 cat/ cow stretch