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 Goblet squat @ 1/2 BW, 5L, 5R kettlebell back squat @ 1/2 BW, pike push-up review + practice) Back squat: 1 x 5 @ 50% of 2RM, each with 5/1000 @ top 1 x 5 @ 60% 5 x 5 @ (up to) 80% 1 x 5 @ 50%- powerful, each with a hard 2/1000 in the stand-up Kettlebell back squat: 1 x 50 @ minimum 1/2 BW If barbell sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Break kettlebell sets into no less than 5 reps, insist on powerful, seamless side-to-side switches, and adjust as needed to be sure to end with a total of 25L, 25R. Reminder: Position and range of motion always govern weight, regardless of implement. Additionally: The simple use of (up to) is one of the most effective methods of providing scaling without an undercurrent of demotion; Be sure to make and address the distinction. Today: Perform 3 pike push-up and 1 chin-up + 3/1000 hold @ top immediately following each set of squat, and rest up to 1 minute after three movements are complete. Pike push-up should be as "tall" as each person's strength and mobility allow; Parallettes are an excellent choice for those struggling with wrists on the ground or achieving suitable range! Then: 50 Stacked-hand kettlebell swing (5 x 5L, 5R) @ (minimum) 1/4 BW 50 Tipped-forward mace/ hammer squat Mechanics and range of motion govern weight in both movements; Keep weights moderate and challenging, and adjust as needed if position involuntarily breaks. Stacked-hand kettlebell swing: How we stack the hands is as important as the reasons *why* we stack them; Address it. Tipped-forward squats are geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering.
If done correctly, these will be light, challenging, and helpful; Put in what you expect to get out. As with the 360/ spins- remember to switch top-to-bottom hand! And then, “Time under tension”: One-minute full- effort hollow hold/ rock (do not accept position break) + 25 Abmat sit-up (slow and perfect) + 25 Legs-only calories Airdyne + 25 cat/ cow stretch Timed hollow: Hold hard, and do not let up during one-minute round. If position does break, be aware of where and when, but stay in the hold; There is value to that.
Abmat sit-up is any variation you choose, and adjusted between them as desired. Mind position and mechanics, and draw value. Keep rest to :15 sec. or less.