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. ______________________________________ 52:01 (Specialty warm-up: 5 kettlebell deadlift @ 3/4 BW, each with 5/1000 hold @ top, 10 bench press @ 1/2 BW, 5L, 5R kettlebell row) Deadlift: 1 x 3 @ bodyweight, each with full, stopped 5/1000 @ top (as single kettlebell deadlift- suitcase if necessary) 1 x 3 @ 65-75% of 2RM 3 x 3 @ (up to) 90% of 2RM (climb to 80-85% in set #1 if desired, and past that in sets #2 and #3 if appropriate) 5 x 1 @ 80%, each with full, stopped 5/1000 @ top Then: Bench press: 1 x 5 @ 75% of 2RM 3 x 3 @ (up to) 90% of 2RM 3 x 5 @ 75% If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft, in strength lifts, will always equal sketchy. Today: Perform 3L, 3R kettlebell row @ (up to) 1/2 BW + 3 pull-up immediately following each set of *deadlift* (not bench press), and rest reasonably after the three movements are complete. And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Airdyne/ equivalent Though output may change, effort should remain at 100% in each and every round. Select the most challenging, lowest-skill/ risk conditioning method at your disposal, and attack it. And finally, “Time under tension”: 5 x :20 sec. hollow *rock*, each interval ending with a rocking chair to standing + 2 x 10-calorie Airdyne/ equivalent sprint (with :30 sec. between them- stay on bike... ) + 15 Dowel partial pull-over + 15 calories Airdyne/ equivalent @ cool-down pace 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.