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. ______________________________________ 58:01 (Specialty warm-up: 5 heavy kettlebell Good Morning, 5L, 5R kettlebell back squat, jumprope selection) Deadlift: 1 x 5 @ 50% of 2RM, 5/1000 @ top 1 x 5 @ 65%, each rep w/ hard 3/1000 @ top 3 x 3 @ (up to) 90% 1 x 5 @ 50%, each rep w/ hard 15/1000 @ top (double overhand) Kettlebell suitcase deadlit: 3 x 7 @ (minimum) BW Rest reasonably between sets. If lift cannot lock out, or if chosen weight breaks position, adjust accordingly and continue safely. Conversely, and provided position is sound, avoid under-lifting by moving attentively and aggressively; Non-casual. In-training engagement should appear frightening- or at very least, overbearing- to the untrained eye. Then 3 rounds of: 5L, 5R Kettlebell back squat @ as heavy as possible in each well-positioned and uninterrupted set 5 5/1000 bodyweight row 5 Dip :30 sec. rest/ assessment As above- attentive, aggressive, deliberate. Soft equals sketchy. 5/1000 row: In this variation, we hold for a full 5/1000 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. 5/1000 is 5/1000, whether you're tired or not; Scale the movement, never cheat the count. And then, 7 rounds of: 70 Jumprope 7/1000 breath held, hard, like you mean it Jump rope fast and hard, and hold your breath like you're underwater. Improve your condition in this simple drill by challenging your condition in this simple drill. Breathing during the 7/1000 is cheating. And finally, “Time under tension”: 100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand) + 15 Airplane push-up (attempting a "pop at the top", while not "kipping" or breaking position) + 1 x :45 sec. hollow rock + stand-up 1 x :30 sec. hollow rock + stand-up 3 x :15 sec. hollow rock + stand-up Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.