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!
________________________ THIS WEEK: Accumulate a minimum of 50 high-anchored squat, each with a 2/1000 braced at the bottom, and in whatever denomination sets you choose. These are to be performed at accessory/ skill work weights, and either post- or- between training. Tinker with foot position, practice, re-practice, and standardize bracing, and hunt full-power out of the bottom position by addressing the floor with intent; Brace before you drop, not during, and do not breathe until you're back to standing. ______________________________________
Additionally: Any time there is something less-frequent included in the training week, we recommend practicing it prior to applying it in a training day. You will often approach/ diagnose things far differently when performed on their own, as opposed to in the course of a structured piece. Examples of this, this week are: Wall ball substitute, mace front pendulum + extension, burpee from the bottom... from your back, and tripod headstand; All- "simple, not easy" adaptations/ variations of our primary movements and patterns. Review, practice, improve. Thank you. Also: 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. ____________________________________________________________________________________ 65:01 (Specialty warm-up: 5L, 5R kettlebell back squat, 5L, 5R kettlebell row) Back squat: 1 x 5 @ 50% of 2RM, 5/1000 @ top 1 x 5 @ 60%, 3/1000 @ top 1 x 5 @ (up to) 80% 3 x 5 @ (up to) 90% (scheme appropriate weight- 5 is 5, not 3 + 2 in order to make 90%... ) 1 x 5 @ 60%, each with 5/1000 @ top If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 5″, 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. Additionally: Fact (observation/ repetition), not feeling (expectation/ aspiration) leads the dance in selection of weights and performance of heavy sets. Then, 5 rounds of: 5L, 5R Kettlebell back squat @ scheme-appropriate/ scaled to ability 5L, 5R Kettlebell bent-over row @ scaled to ability 10 Push-up 5 Inchworm :15 sec. rest/ assessment Pay attention to the pick-ups and put-downs in the squat. Missed lifts and floppy landings will suck valuable energy from the already challenging work sets. Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"! No interpretive hinge, and no heels off the ground! 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, as quickly as possible: 50 calories Airdyne/ equivalent (alternating 5c legs-only/ 5c full-body) This is a sprint, not a jog. Hustle, breathe, alternate on cue, and get it overwith. And finally, “Time under tension”: Plank hold @ minimum 1/2 BW + 15 Kettlebell Sumo deadlift @ accurate, heavy enough to be useful + 15 calorie Airdyne/ equivalent cool-down + 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