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: 5 kettlebell deadlift @ minimum BW, each with 3/1000 @ top, 10 "Tall slam ball") Deadlift: 1 x 5 @ 60% of 2RM, each with 5/1000 @ top (double overhand) 5 x 5 @ (up to) 80% of 2RM 1 x 10 @ 60% of 2RM, each with 2/1000 @ top (double overhand) If a set requires interruption, make as minor a weight adjustment as possible prior to the next (intelligent assessment/ adjustment is the purpose behind the "up to" distinction). When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and the top position of each lift always includes a rigid stop of motion. Today: Perform 15 kettlebell swing @ 1/4 BW + 5 inchworm immediately following each set of deadlift, and rest as needed after the three movements are complete. Then, 5 aggressive minutes of: 5 "Floor-to-feet" 10 "Tall slam ball" @ 10/ 12lbs. W, 14/ 16lb. M Move with deliberateness and intent; No lazy pop-up, no passive throws. There is no value to lackadaisical, un-powerful power movements; Start like you mean it, brace before you drop, hurt the ball, and empty the tank. And then, “Time under tension”: 25 Medicine ball squat @ (minimum) 25lb. W, 35lb. M (braced 2/1000 @ bottom) + 5 x :15 sec. full- effort, hard, perfect hollow hold/ rock + 25 "Prison" Abmat sit-up + (may intersperse 1/5 with hollow rock if desired) 25 cat/ cow stretch Timed hollow: Hold hard, and do not let up during :15 sec. round. If position breaks, be aware of where and when, but stay in the hold; There is value to that.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously, and all attempts should be made to keep them pointed straight to the sides; Tension, not momentum, moves the sit-up.