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. ______________________________________ 51:01 (Specialty warm-up: 3L, 3R kettlebell back squat @ heavy, 1L, 1R kettlebell back squat @ heavier, 3L, 3R kettlebell swing clean + push press) Back squat: 1 x 5L, 5R @ self-assessed, heavy (as kettlebell back squat) 1 x 5 @ 70-80% of 2RM 5 x 1 @ (up to) 2RM 5 x 2 @ (up to) 80%, each with full, stopped 5/1000 @ 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 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and below parallel is not a suggestion. In lifts such as back squat and bench press, always- But especially on days containing work at/ over 75%- we strongly recommend attentive and capable spotters. Then, 10 attentive, aggressive minutes of: 2L Kettlebell swing clean + push press + front squat (1 + 1 + 1 = 1) 2R Kettlebell swing clean + push press + front squat (1 + 1 + 1 = 1) 10/1000 hold (“Ass over teakettle” Goblet position- mind and practice re-catch/ descent) 10/1000 reset/ assessment Today, each lift will feature a 2/1000 hold in each appropriate position before transitioning to the next (Ex. swing clean = rack position. Push press = locked out overhead. Front squat = rack position, end of squat). If the movement description doesn’t immediately and clearly make sense, please reference the corresponding components in our Movement Library, and practice prior to application. Today: Position, patience, and power dexterity; Weight is self-scaled, and should elicit excellent versions of all three. Reminder: Ideal foot position very well may be different for one, two, or even all three of the lifts in this complex; Do not execute sub-standard reps to save a moment of adjustment. Additionally, as you have read from us before- Combining cohesive movements into a sensible complex does not change or remove any of the positional demands or expectations of them; Hybridized, not bastardized. This is not a "flow". Thank you. And then, skill work: Kettlebell snatch Under the eye of a qualified trainer (or, at very least, applying our kettlebell snatch progression and referencing the Movement Library), address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Please start with our introductory progression (one-arm swing, one-arm swing w/ arm bend at eye level, snatch = 1 rep), practice from pistol-grip hand position/ slight turn in, and stacked-hand position once weight demands it. For those that were present, we are essentially picking up where we left off last week. Thank you. And finally, “Time under tension”: 10 x :10 sec. hollow rock, each interval ending with a rocking chair to standing + 10-calorie Airdyne/ equivalent sprint (Timed and noted) + 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.