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 place deliberate focus on and provide directive towards fully braced, knees-out, and violent (with heels down) explosion out of the bottom of all level-change; All hinge and squat variations included. One of the only "negatives" of effectively constructing midline stability in the ways that we do, is that many are able to ascend without the appropriate bracing or violence of action, simply because they are strong enough to pull it off; Just because we can does not mean we should. Especially and always in areas where it may increase risk or limit potential! Thank you. _________________________________________ (Specialty warm-up: 5 Kettlebell Good Morning @ (up to) BW, 10 dowel partial pull-over into back rack, 5L, 5R kettlebell back squat @ 1/2 BW) Back squat: 9, 7, 5, 3, 3, 3 Rest reasonably as needed between sets; “Generalist” weights require generalist rest. Weight increases each set (denoted by commas). Begin at a moderate, challenging weight (no more than 60% of 2RM) and end as heavy as possible for a powerful, full range of motion, 3. Each set should be difficult, violent, and positionally sound. Lock out (stand up) in each rep should leave no doubt as to the finish of the lift. Then: Kettlebell swing: 5 x 10 @ (up to) two intervals down from 5RM 5 x 5 @ 1/2 BW (double overhand/ standard hand position) Rest :30 sec. between sets. Position and power govern weight; Hinge is a hinge- always- and locked-out is locked-out, always. Mitigate fatigue through rabid attention to detail and focus on exceptional position. “Short swing” has always simply denoted a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Through 100% fault of mine, the terminology had become murky. The purpose of the short swing is to (with all other positional standards in place) allow for a shorter-range swing at aspirational weights; That strategy has beyond any doubt built the confidence and physicality that in turn, allows for powerful and incredible parallel-with-floor swings in all of our trainees and trainers at significant weights. The term "Short swing" will exclusively be used on days where the demand is organized, heavy, and progressive. Anything less than our current structural max at any designated scheme is simply a "kettlebell swing". Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. In part two today- at what are now very moderate weights for most- challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Broaden your back. And then, 5 minutes of: 5 Inchworm 10 Abmat sit-up @ 15lb. W, 25lb. M (use bumper plate) Each good rep should look and feel the same; Quality position leads to quicker pace, but never the other way around. Move attentively, move aggressively. If your butt comes off the ground in the Abmat sit-up, or your shoulders don't touch the ground at the bottom, omit and repeat each rep that it does, or they don't. Thank you. And finally, “Time under tension”: One-minute Farmer hold @ BW + 3 x :30 sec. full-effort, positionally vigilant hollow hold + 15 legs-only calories Airdyne/ equivalent + 15 cat/ cow stretch
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.