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. ______________________________________ 63:01 (Specialty warm-up: 10 dowel pull-over into back rack, 5L, 5R kettlebell back squat, 5L, 5R kettlebell row, 3 double kettlebell swing clean) Back squat: 1 x 5 @ 50% of 2RM, 5/1000 @ top 1 x 5 @ 65% of 2RM 1 x 5 @ 85% 5 x 2 @ (up to) 85%, 5/1000 @ top 1 x 5 @ 65%, 5/1000 @ top If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, full range of motion, and violence of action in each lift. Then, 5 rounds of: 2L, 2R Kettlebell row @ as heavy as possible in each set 10 Airplane push-up :20 sec. rest/ assessment Reminder: Position and execution (including range of motion) always govern weight, and each lift should be addressed with intent to injure. Let's avoid short pulls on the heavy kettlebell rows; If elbow is not well-past your back at the top of the pull- with your heels firmly on the ground- the effort is too light, or the weight is too heavy. Airplane push-up simply begins and ends with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates. Conversely, if full, wiggle-free range becomes unsustainable, prop up and continue progressively. And then, 5 rounds of: 1 minute double kettlebell rack hold @ minimum 1/2 BW 10 Burpee 100 Jumprope :10 sec. rest Work until the rest; No lazy pick-ups/ put downs on the lifts, no wiggly, flailing burpees. Deliberate, detailed, violent. And finally, “Time under tension”: 15 calorie Airdyne/ equivalent cool-down + 15 dowel partial pull-over + 15 cat/ cow stretch 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.