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: 5L, 5R kettlebell back squat, 5L, 5R kettlebell front squat- unanchored) Back squat: 1 x 5 @ 50% of 2RM 1 x 7 @ 70% 1 x 5 @ (up to) 85% Kettlebell back squat: 3 x 5L, 5R @ as heavy as possible in each, adjusting by set as needed Double kettlebell front squat: 3 x 5 @ 1/2 BW (1/4 BW in each hand) Single kettlebell front squat: 1 x 5L, 5R @ 1/4 BW, unanchored Note similarities and differences, and apply accordingly. Each rep, all variations should be organized, attentive, and violent; If after completing this strategy and volume of lifts (and applying the focus and intensity required to make progress) one does not feel as if they have been put in a washing machine, dumped out, and then slapped in the face, a mistake has been made. Then, attentively and aggressively: 25 Inchworm 5 "Depth Charge" 25 Push-up 25 Bodyweight row (overhand, barbell) 25 "Airplane" push-up You may take 3 breaths rest (up to :15 sec.), up to five times, but none during Depth Charge. Perform each movement as intended (in both range and mechanics)- Because it is a good idea, and because it will help ensure you have in the tank what is needed for the others...
Depth charge: With hands locked and braced in either true "Prison" position, or overlapped and pressed hard at mid-chest, perform 10 double-under-minus-the-rope jumps (high, hard, hollow body, tight guts, no heel-to-ground) + 1 burpee on the descent of the 10th, and then, either rest or repeat as directed. *10 + 1 = 1*. Airplane push-up simply begins and ends with chest, hips, and hands on the ground; Brace, and drive to a hard, stopped plank in each rep. And then, "Time under tension": 15 calorie Airdyne/ equivalent sprint + 250 jumprope, timed + 10 Rocking chair, each with 10 hollow rock at the bottom + 15 cat/ cow stretch + 15 dowel partial pull-over Reminder: Time under tension is not simply an extension of the training day, or a second-or-third "cardio" piece; Even when it contains a short, max-effort directive, everything contained within is engineered and expected to improve all that comes next, not simply to beat the same drum as all that preceded it in the training day. Slow down, harden up, and draw transferable value. Positional insulation, foundation-building, detail development/ reinforcement, and last but not least- proof that we can still function in braced, organized, and technical ways after completing a challenging assignment; That, is fucking important, and often sneaks by unaddressed.