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. ______ THIS WEEK: Accumulate 10 minutes in an excellent hollow hold + 250 hollow rock, partitioned and performed whenever and however you'd like! Well-timed or poorly-timed, good strategy or bad, valuable information will be present for those that are looking. When strategizing, always be sure that extra credit does not impact or diminish the primary work. (After is almost always better than before!) ______ (Specialty warm-up: 10 dowel partial pull-over into back rack, 5L, 5R kettlebell back squat, 5 Goblet squat @ heavy, 5 straight jump @ 15lb. W, 25lb. M) 5 rounds of: 3 Front squat @ (up to) 75% of 2RM 5 Back squat @ same 3 Pull-up (scaled to full ability) 1 minute rest/ progress-minded assessment Hard work, thorough positional evaluation and improvement, and scaled-to-full-ability pull-up in each round. No lazy lifts, no easy reps. If barbell is not a suitable or available tool, the scheme changes to: 6 rounds of 3 Goblet squat @ as heavy as possible + 3L, 3R Kettlebell back squat @ same. Pull-up and rest remain the same. Percentage vs. scheme-wise, the back squat should work with relatively little problem. If it does not, that is something to note. Then, 5 rounds of:
4-position kettlebell squat drill: 3 Kettlebell front squat (Left) 5 Kettlebell back squat (Left) 3 Kettlebell front squat (Right) 5 Kettlebell back squat (Right) 3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Keep rest to between rounds, only as actually needed, and under :20 sec. The lifts are one thing here, the transitions, are another; Work as hard as you can to make each a suitable complement of the others. Each set should pose a significant challenge; Weakest lift/ transition governs weight. Have scaled options (up or down) nearby so as to minimize wandering. And then, 7 rounds of: 5 Bodyweight row 5 Straight jump @ 10lb. W, 15lb. M (use bumper plate) 5 "Floor-to-feet" Full-range and positional accuracy are expected in each round; Put in what you expect to get out. Straight jump may get lower, but should not get lazy. And there is never any kipping in a bodyweight row, just as there is no turtle-shell hinge in a "Floor-to-feet". There is no rest here, and transitions are not pauses. Breathe intelligently, move consistently. 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