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. ______________________________________ 61:01 (Specialty warm-up: 5L, 5R kettlebell back squat, 10 dowel pull-over into back rack, 5 Kettlebell Sumo deadlift @ BW) Back squat: 1 x 5 @ 50% of 2RM, 5/1000 @ top 1 x 5 @ 60-70%, 3/1000 @ top 3 x 3 @ 85-90% of 2RM 3 x 5 @ 70% Kettlebell back squat (single): 1 x 9L, 9R @ minimum 1/2 BW/ scaled to full ability Kettlebell Sumo deadlift: 1 x 15 @ scaled to full (positional) ability If barbell 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”. Only break kettlebell sets if absolutely needed, and work hard to stay at/ above noted weights. Reminder: Position and range of motion always govern weight, regardless of implement. If positional/ transitional details of the kettlebell back squat are new/ foreign/ clunky, please reference any of the videos we have made featuring the movement, pay abnormal attention, and make progress. Attentive, sensible Sumo deadlift set-up and execution, every rep. Review/ Assess; No guessing. Note: Outside of "tip-to-tail" bracing, weight engagement, and violence of action in reaching the finish position, Sumo deadlift and standard deadlift should not look or feel in any way positionally similar. Then: 50 Inchworm 10 "Depth charge" Short, specific rest (3 breaths/ no more than :15 sec), no more than five times. Change the direction you're facing, walk a few steps and move again, throw a burpee in there... Strategize intelligently, move efficiently, and get it done. No wiggling, no wandering. Depth charge: With hands locked and braced in either true "Prison" position, or overlapped and pressed hard at mid-chest, perform 10 double-under-minus-the-rope jumps (high, hard, hollow body, tight guts, no heel-to-ground) + 1 burpee on the descent of the 10th, and then, either rest or repeat as directed. *10 jumps + 1 burpee = 1 rep*. And then, “Time under tension”: 10 calories Airdyne/ equivalent @ 100% + 250 Jumprope (timed) + 50 hollow rock @ 15lb. W, 25lb. M (one stand-up in 10-rep intervals- totaling 5) + 15 calories Airdyne/ equivalent @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps Airdyne: Cool-down pace should look like 30-40% of max RPM.