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. ______________________________________ 60:01 (Specialty warm-up: 5 kettlebell Good Morning @ BW, 5 Kettlebell Sumo deadlift @ accurate) Deadlift: 1 x 5 @ 50% of 2RM, each with 5/1000 @ top 1 x 7 @ 70%, each with 3/1000 @ top 3 x 3 @ (up to) 90% 1 x 7 @ (up to) 70% Suitcase deadlift: 3 x 5 @ as heavy as possible in each set (Adjust as needed; If 5, could be 9, then, increase... ) Kettlebell Sumo deadlift: 3 x 7 @ (minimum) BW (Use two adjacent kettlebells w/ Pistol grip if needed) If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive, sensible Sumo deadlift set-up and execution, every rep. Review/ Assess; No guessing. Note: Outside of vicious, broad-chested bracing and full engagement of the weight, Sumo deadlift and standard deadlift should not look or feel in any way positionally similar. Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Push-up Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round. Reminder: If mechanics or range of motion fail, or reps become singles, 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. And then, as quickly as possible: 500 Jumprope 25 Burpee from the bottom... from your back "Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold for the drill today involves beginning and ending each rep on your back. Roll, move, and reset with dexterity and intent. No wiggling, no wandering. And finally, “Time under tension”: 10 rounds of: 1/2 rocking chair (to floor) + 5 hollow rock + back to standing = 1 round (If this is getting "easier", do it better) + 15 calories Airdyne/ equivalent (cool down) 15 dowel partial pull-over Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break (at this point, the position break should be harder to find, and easier to adjust), maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.