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 denomination 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. ______________________________________ 56:01 (Specialty warm-up: 10 bench press @ 1/2 BW, each with 2/1000 @ top, 5 double kettlebell swing clean- 3 moderate, 2 heavy... ) Bench press: 1 x 5 @ 50% of 2RM 1 x 5 @ 65% 3 x 5 @ (up to) 85% 1 x 7 @ 65% 1 x 9 @ 50%, each rep with a full, stopped 5/1000 in lock-out 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; There are no soft spots in an excellent bench press. Today: Perform 5 kettlebell Sumo deadlift @ BW + and 1 really great pull-up (scaled to full ability) immediately following each set of bench press, and rest reasonably after the three movements are complete. If Sumo deadlift set-up, positioning, order-of-operations, and/ or nuance are unfamiliar, please review prior to beginning! Reminder: "Scaled to full ability", should sound, scary (and scarier, by the day...). Then, 7 rounds of: 1 minute double kettlebell rack hold @ (minimum) 2 x 35lb. W, 2 x 53lb. M 5 3/1000 Bodyweight row 7 Straight jump @ 25lb. W, 35lb. M (use bumper plate or medicine ball- jump like you mean it) : 30 sec. rest/ assessment (weight, position, variation) Position and pace are strong and deliberate; Mind your mechanics, mind your mind. Rack hold: Pay close attention to the put-downs- Just as much as the pick-ups; Missed lifts and floppy landings will suck valuable energy from the already challenging work sets. Clock stops if/ when the weight drops;You don't get credit for work not done. 3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. And then, “Time under tension”: 5 x 10 Mace front pendulum (up to/ recommended @ 12kg. W, 14kg. M) 5 Push-up + 10 Airplane push-up + 3 x :30 sec. hollow rock + stand up + 15 dowel partial pull-over + 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 challenging posture day, and improving position for next time.