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. ______________________________________ 59:01 (Specialty warm-up: 5L, 5R kettlebell back squat @ 1/2 BW, 3L, 3R kettlebell back squat (heavier), 5L, 5R kettlebell row) Back squat: 1 x 5 @ 50% of 2RM, 3/1000 @ top 1 x 5 @ 65% 3 x 5 @ (up to) 85% of 2RM 1 x 9 @ 65% 1 x 15 @ 1/2 BW (as kettlebell Goblet squat) 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; Soft equals sketchy. Then, 5 rounds of: 5 Kettlebell Sumo deadlift @ scheme-appropriate/ scaled to full ability (and adjusted by round as needed) 3L, 3R Kettlebell row @ as heavy as possible in each round :30 sec. rest/ assessment (Assessment: Astute observation, followed by corresponding adjustment) Attentive, sensible Sumo deadlift set-up and execution, every rep. Review/ Assess; No guessing. Unless there is a good reason not to, please anchor all kettlebell rows that are intended to be as heavy as possible. Note: Outside of intentful bracing and engagement of implement, Sumo deadlift position and kettlebell row position should not look or feel in any way similar. And then: 50 Bodyweight row, with the 1st 10 reps as 5/1000 row (Choose hand position you need the most... And don't pretend you don't know.) Brief rest in no less than 10-rep intervals; Mechanics or range do not change as we fatigue. Focus harder, address the details that we take for granted when we're fresh, and demand quality reps. Hold starts when movement stops at the top, and 5/1000 is, unsurprisingly to most, 5/1000; Fresh, tired, possessed by Satan, wearing the wrong pants, covered in chocolate, etc... And finally, “Time under tension”: 15-calorie Airdyne/ equivalent sprint + 250 jumprope (timed) + 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round 15 calorie Airdyne/ equivalent cool-down 15 cat/ cow stretch Sprint, not a jog- roll off the bike into the jumprope, and rest when you're done. Attempt/ aspire to finish in under 3 minutes.