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. ALSO THIS WEEK: Please review and improve our "Floor-to-feet". It was engineered and implemented as a complement/ supplement/ accessory to burpee, and functions very well as one, provided the "top" position does not look or feel like a yoga position. Drive hard to flat feet, aggressively and accurately establish a deadlift-worthy hinge (fact check with hands quickly on shins if desired/ needed), and re-attack the floor. (Specialty warm-up: 10 dowel partial pull-over (into bar-transferable back rack), 5L, 5R kettlebell back squat, jumprope selection) Back squat: 1 x 5 @ 50% of 2RM 1 x 5 @ 60% 5 x 3 @ (up to) 80% 1 x 15 @ (up to) 60% Kettlebell back squat: 1 x 10L, 10R @ 1/2 BW 1 x 10L, 10R @ 1/4 BW If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Today: Perform 3 pull-up and 1 chin-up immediately following each set of squat, and rest as needed after three movements are complete. Then, 10 minutes of our "Kettlebell snatch progression":
1 1-arm swing 1 1-arm swing w/ accurate, eye-level, elbow "high and outside" arm bend 1 Snatch 1 + 1 + 1 = 1 rep. Stay organized and powerful, with full focus and violence of action put into each rep. All patterns and positions should reinforce and familiarize all others in this drill: That is the point. High-level dexterity and power proficiency are built by dissecting and attacking less-obvious detail. Even if you fancy yourself an expert in the kettlebell snatch, adhere to the progression and rep scheme; The accessories are an intentional part of the work. Who knows; You might even improve. Goal is fluid, seamless transition from movement to movement, and crisp hand-to-hand switches from side-to-side. The bottom position of all three lift variations should be identical. Alternate arms as desired; Early and often is a sound strategy for a drill of this length. Weight today is self-scaled and moderate (up to 1/4 BW is a decent guideline)– have a back-up plan in sight if position breaks with initial chosen weight.
Take rest of no more than :15 sec., no more than five times. And then, “Time under tension”: 15 Dip + 2/1000 @ top of each (As small of sets as needed to ensure range and quality; Scale to ability) + Weighted hollow hold @ 15lb. W, 25lb. M + 15 calories Airdyne @ cool down pace Hollow hold: Today, dumbbell or bumper plate is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.