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: 5L, 5R kettlebell row @ (minimum) 1/2 BW, 10 medicine ball throw) Pendlay row:
Climb to a new 2RM using warm-up sets of no more than 5 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. 5, 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 govern weight.
Specific to Pendlay row: If the bar doesn't touch your chest at the top, or you're standing up to pull it, the weight is too heavy and the rep does not count; Adjust accordingly, continue safely. Measuring and repeating standards first requires acknowledging and adhering to them.
Kettlebell “Short Swing”: Climb to a new 5RM using warm-up sets of no more than 9 reps before adjusting weight. Rest as needed, and keep total number of swings under 40 (Ex. 9, 7, 5, 5, 5, 5).
If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 7 followed by 2 max-rep sets. 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. ”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height; Anything that is NOT that, is simply a kettlebell swing! Mechanics are the same, however standard kettlebell swing range is expected at parallel with the ground (both kettlebell and arms).
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: "Tall slam ball" @ 8/ 10lb. W, 12/ 16lb. M (Alternating with) Medicine ball throw @ same Keep pace violent and position strong, and match effort throughout; There is no value to casual, brief conditioning. Today, efficient transitions between movements will make or break the drill; "Work in a phone booth."
Medicine ball throw/ “Tall slam ball”: Listless equals useless; Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not. “Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And finally, “Time under tension”: 1 x max-duration full-effort hollow hold (hold as hard as you possibly can until you "break", once) + 3 x :30 sec. Hollow rock/ hold + 15 Dowel partial pull-over + 15 calories Airdyne/ equivalent @ cool-down pace + 15 cat/ cow stretch 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.