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. ______________________________________ 53:01 (Specialty warm-up: 10 dowel partial pull-over into back rack, 5L, 5R kettlebell back squat, 3L, 3R kettlebell back squat @ heavier) Back squat:
1 x 5 @ 50%, 5/1000 @ top of each
1 x 5 @ 75% of 2RM
3 x 3 @ 85-90% of 2RM 1 x 5 @ 75% Kettlebell back squat (single): 1 x 50 @ minimum 1/2 BW If barbell 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”. Break kettlebell sets into no less than 5 reps, and adjust by side as needed to be sure to end with a total of 25L, 25R. Reminder: Position and range of motion always govern weight, regardless of implement. Today: Perform 3 really slow push-up (like our recent Abmat sit-up: Patient on the way down, patient on the way up) and 1 chin-up + 3/1000 hold @ top immediately following each set of squat, and rest up to 1 minute after three movements are complete. Then, in order, uninterrupted, and violently: 50 Stacked-hand kettlebell swing (5 x 5L, 5R) @ (minimum) 1/4 BW 50 Tipped-forward mace/ hammer squat (5 x 5L, 5R- yes, top-to-bottom hand matters...) @ scaled to ability
50 Bodyweight row (Overhand, barbell)
Mechanics and range of motion govern weight in both movements; Keep weights moderate and challenging, and adjust as needed if position involuntarily breaks. Stacked-hand kettlebell swing: If position or transitions are in question, please reference our video and practice before applying. Tipped-forward squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out. And then, “Time under tension”: 100 yd. Farmer walk @ 1/2 BW (1/4 BW in each hand) + 10 x :10 sec. 1-arm plank hold, each interval ending with a hard, perfect "Floor-to-feet" (which, of course, requires two arms... ) + 15 calories Airdyne/ equivalent @ cool-down pace + 15 cat/ cow stretch Adhering to details and staying mindful and composed in cool-down is as important as doing so in the warm-up, or the training day itself. Additionally, it proves that we can do so when taxed, tired, and partially compromised... which is the true point of all of this.