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. ______________________________________ 57:01 (Specialty warm-up: 5 kettlebell Good Morning @ minimum 1/2 BW, 3L, 3R kettlebell row) Deadlift 1 x 5 @ 50% of 2RM, 5/1000 @ top 1 x 5 @ 65% of 2RM 2 x 5 @ (up to) 85% of 2RM 1 x 5 @ 65-75% 1 x 5 @ 50%, 5/1000 @ top (use double overhand grip) If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 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 equals sketchy, and listless is dangerous. Today: Perform 5 kettlebell Sumo deadlift @ BW + and 3 really great pull-ups (scaled to full ability) immediately following each set of deadlift, and rest reasonably after the three movements are complete. If position, nuance, or order-of-operations in Sumo deadlift are unfamiliar or new to you, please review prior to beginning the work!
Then, 9 minutes of:
3L, 3R Kettlebell row @ (minimum) 1/2 BW
5 Push-up (scaled to full ability- strategize prior to beginning the clock)
3 breaths rest/ assessment (up to :15 sec.)
Steady, strong movement; Descending clock does not permit lack of positional or constitutional accountability. If weights need to be adjusted- up, or down- it happens quickly, and following push-up.
And then, as quickly as possible:
90 Mace front pendulum @ 8/10kg. W, 10/12kg. M
Attempt no trips to the ground; Preferred, if rest is needed, is decelerating the mace and keeping it in-hand. Switch top-to-bottom hand evenly. Make this extremely simple drill extremely difficult.
And finally, “Time under tension”:
5 Push-up + 10 Airplane push-up +
5 x 10 reps hollow rock + stand-up + 5 x :15 sec. hollow hold, :10 sec. between sets + 15 calories Airdyne/ equivalent @ cool-down pace + 15 cat/ cow stretch Address each small piece as an important add-on to the training day, and insulation for the next one...