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 high-anchored hinge in whatever size sets you choose, at accessory/ skill work weights, and either post- or- between training. "Hunt" the hinge; Find the lowest, hardest, most accurate version available to you, in order to optimize the progress and power you find in this most-important position! Brace before, not during, and do not breathe until you're back to standing. 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. ______________________________________ 55:01 (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% of 2RM, 5/1000 @ top 1 x 5 @ 75% of 2RM 3 x 3 @ (up to) 90% of 2RM 1 x 5 @ 75%, 5/1000 @ top Kettlebell back squat (single): 1 x 15L, 15R @ minimum 1/2 BW (scaled to full ability for an uninterrupted set) Goblet squat: 1 x 15 @ 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 “1 x 5″, it always refers to “Sets” x “Reps”. Break kettlebell sets into no less than 5 reps, and work hard to stay at designated weights. Reminder: Position and range of motion always govern weight, regardless of implement. Then: 30 Kettlebell snatch (3 x 5L, 5R, or 5 x 3L, 3R) @ (up to) 1/2 BW- stopped at the top 30 Dip (broken into small sets- quality governs quantity- 15 x 2,10 x 3, 6 x 5... ) 30 Straight jump @ 10lb. W, 15lb. M 30 Airplane push-up 30 Hollow rock @ 25/ 35lb. W. 35/ 45lb. M Kettlebell snatch: Weight is self-scaled, and should pose a challenge at designated rep scheme. Adjust in 6- or 10-rep intervals as needed. Review and practice our kettlebell snatch intro progression prior to beginning if any questions remain on the table. Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones. Airplane push-up simply begins and ends with chest/ hips on the ground (or chest resting on whatever scaled surface is needed- bench, couch, rack, wall… ) and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates. When rest is needed, keep it short and specific (3 breaths or less/ :15 sec). And then, 5 minutes of: 3 Burpee 50 Jumprope Accumulate as much work as possible accompanied by as little rest as possible. Attend to breathing during jumprope, transition quickly between movements, and do not stop. Safety considered, there is value to making yourself move in simple conditioning drills. And finally, “Time under tension”: 5 x 10 Mace front pendulum @ heavy and powerful enough to be useful + 15 Airplane push-up + 15 calories Airdyne/ equivalent @ cool-down pace + 15 cat/ cow stretch