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. ______________________________________ 62:01 (Specialty warm-up: 5 Kettlebell Good Morning @ (up to) BW, 3 double kettlebell swing clean, 5 Kettlebell Sumo deadlift @ BW) Deadlift: 1 x 7 @ 50% of 2RM, 5/1000 @ top 1 x 5 @ 65-75%, 3/1000 @ top 3 x 5 @ (up to) 85% of 2RM 1 x 7 @ 65%, 3/1000 @ top Double kettlebell front squat: 1 x 5 @ 1/2 BW (1/4 BW each hand) 3 x 7 @ as heavy as possible in each uninterrupted set (adjust up or down in each set as needed- may be same as weight above) Double kettlebell rack hold: 3 x :30 sec. @ heaviest weight used above Kettlebell Sumo deadlift: 1 x 21 @ scaled to positional ability (Use two adjacent kettlebells w/ Pistol grip if needed, brief rest in 7-rep intervals) 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: Sound position and full range-of-motion always govern weight. Attentive set-ups and re-sets, and violence of action in each lift. Additionally, and as often as possible: Self-assess weight vs. scheme, and make sure you're on target. If you can lift the weight you choose for far more than the designated rep scheme, then, we've misstepped. Attentive, accurate Sumo deadlift set-up and execution, every rep. The Devil is in the details- go find him. No guessing. Then, 15 rounds (or 7 minutes) of: 5 Push-up 50 Jumprope Hustle in transitions, scale push-up immediately if organized, uninterrupted reps become unsustainable. Push-up reminder: 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, “Time under tension”: Plank hold @ minimum 1/2 BW + 3 rounds of: 1/2 rocking chair (to floor) + 15 hollow rock + back to standing = 1 round + 15 dowel partial pull-over + 15 cat/ cow stretch If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve. Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.