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. _________________________ 54:01 (Specialty warm-up: 15 dowel partial pull-over, 15 kettlebell Good Morning, 15 partial pull-up- 5 overhand, 5 Left, 5 Right) 25 Kettlebell deadlift @ BW (perform as organized, hinge-accurate suitcase deadlift if necessary due to weight access) Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality (Ex. 5 x 5, 10 + 10 + 5, or 15 + 10). Deadlift: 10 x 2 @ (up to) 75% of 2RM Again, provided position is safe and sound, start and stay at 75% of 2RM. Especially if BW is a tall order in the kettlebell lift, this will require significant focus- Make sure you use it, and make sure *they* use it; Soft equals sketchy, and combined with inattentiveness, is disaster's favorite recipe. Then: 15 Kettlebell deadlift @ BW (perform as organized, hinge-accurate suitcase deadlift if necessary due to weight access) As above- provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality (possibly smaller than above). And then, as quickly and efficiently as possible(remembering that smooth equals fast, and that sound positioning mitigates fatigue): 50 "Tall slam ball" @ 10/12 W, 12/14/16 M 15 Push-up 5 Inchworm 50 "Tall slam ball" @ 10/12 W, 12/14/16 M 5 Inchworm 15 Push-up No designated rest here; If needed, keep it short and specific, and take between sets, not during. Endeavor to complete a full set of each movement with expert positioning prior to resting. As always- if push-up breaks in range, mechanics, or scheme- scale to ability and keep moving progressively! And finally, “Time under tension”: 3 x 10 Mace front pendulum @ minimum 12kg. W, 14kg. M (Posture and grip practice/ development- not conditioning. Heavy, please.) 15 Airplane push-up (chin, chest, and hips all "land" at the same time, and also lift at the same time... ) 15 calories Airdyne/ equivalent @ cool-down pace 15 Cat/ cow stretch (like you mean it... )