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 a minimum of 50 Airplane push-up, in small, hard, accurate sets, outside of the framework of the training day. Make sure hands are under your chest- not under your shoulders, brace on the ground (or at whatever height is required to perform excellent reps), and demand your body moving as ONE PIECE all the way up, and all the way down. No wiggling, no chicken-necks. Thank you. 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 deadlift @ more-than BW + 5/1000 @ top, 3 Kettlebell Good Morning @ BW, 5 empty bar press + 3/1000 overhead) Deadlift
(then) Press: Climb to a 2RM in both lifts using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 3, 3, 3, 2, 2, 2… ). Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight; "Locked-out", whether it be standing up straight, or fully overhead, are non-negotiable positions. Additionally: 1 = 1. 2, not surprisingly, = 2. Consideration must be given, with sound and sensible reason, but for all but the fewest of our populations there is hard strategy and good sense behind 2RM vs. 1RM; Adhere to it. Please and thank you. And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Pistol-grip 1-arm kettlebell swing (vertical or canted- whichever makes for better, straighter arm position) Weight is self-scaled and moderate; Adjust left-to-right each round. Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round. 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. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you. And finally, “Time under tension”: 15 Kettlebell Good Morning @ minimum 1/2 BW 5 x :20 sec. hollow hold + 5 x :20 sec. thorough cat/ cow stretch (harder, not faster) + 15 Dowel partial pull-over Hollow hold may be interspersed with cat/ cow if desired; A case could be made that doing so will prove valuable to both positions. Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push/ pull day, and improving position for next time.