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 back squat @ (minimum) 1/2 BW, 3L, 3R kettlebell press) Back squat: 1 x 5 @ 50%, each rep with 5/1000 @ top 5 x 7 @ 65-75% of 2RM, each rep with 3/1000 @ top Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and below parallel is not a suggestion. Then, 5 rounds of: 3L, 3R Kettlebell press @ as heavy as possible in each round, each rep stopped at the top 3 Chin-up :30 sec. rest/ assessment (consider scheme vs. weight; 3 is 3, but potential for 7, is too light to be "scheme appropriate") Press and chin-up are scaled to full ability in each round, and should be evaluated and re-calibrated in the :30 sec. rest; Put in what you expect to get out. Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to suitable progress. And then, as quickly as possible: 50 "Tall slam ball" @ 8/ 12lb. W, 12/ 16lb. M 35 calories Airdyne/ equivalent @ 100% (arms-only no more than 3 calories at a time) 350 Jumprope No rest, vicious work, quality movement. “Simple” should only equate to “easy” to those that are looking for both… “Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. In this drill, we simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And finally, “Time under tension”: 5 x :20 sec. hollow hold, each interval ending with a rocking chair to standing + 5 x :10 sec. plank hold, each interval ending with a hard, perfect "Floor-to-feet" + 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.