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... People also chose to practice L-sit as an addition to the directive above. That is an excellent choice. (Specialty warm-up: 10 dowel partial pull-over, 5L, 5R kettlebell back squat) Back squat: 1 x 5 @ 50% of 2RM, each with hard, stopped 5/1000 @ top 5 x 5 @ (up to) 75% 1 x max rep @ 50% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set. Also: Each rep stands up straight for a full, stopped, minimum 1/1000. Always useful to remember/ remind: Where the weight is loaded is far more important than what the weight IS; We are fortunate to have other sound options at our disposal if people do not move or function well with the barbell. Earn both the implement and weight you want to lift. Then, 15 minutes of: 10 Kettlebell halo + 2/1000 extension 5 Inchworm 100 Jumprope No designated rest here. Kettlebell weight is scaled to ability, and should pose a challenge in each round; For most, lock-out (position and duration) will govern weight. Hands- head- hips- heels- in one powerful, consistent straight line. If wrists are appropriately straight, the ball of the kettlebell will sit behind you, not overhead. Remember/ apply: The kettlebell halo + extension is simply a differently-directed strict press; All bracing and pressing strategies apply equally to both. Mind the transitions, breathe with intent, and hustle throughout. And then, “Time under tension”: Bar hang + 50 "Prison" walking lunge @ cool-down pace Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in bar hang, you may stop if desired. If time is under two minutes, continue, and accumulate at least two total minutes. Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.