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. ______________________________________ 66:01 (Specialty warm-up: 5 Kettlebell deadlift @ BW, each with a 5/1000 hold @ top, 5 accurate kettlebell Sumo deadlift) Deadlift: 1 x 5 @ 50% 1x 5 @ 65% 3 x 5 @ (up to) 85% of 2RM 1 x 9 @ (up to) 75% Kettlebell suitcase deadlift: 3 x 5 @ as heavy as possible in each (adjust up or down in each set as needed) Kettlebell Sumo deadlift: 3 x 5 @ (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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight; Today, please be sure there is clear distinction between standard and suitcase, and Sumo. Then, 5 attentive, aggressive rounds of: 5 Pendlay row @ 60% of 2RM 15 Kettlebell swing @ (minimum) 1/2 BW (Up to) :30 sec. rest/ assessment Hardest, most aggressive hinge in each rep of both movements. No soft lifts, no short rows, no bent arm swings, and no heels off the ground! Take a moment to set up each set, and maintain first-rep quality throughout each entire set. And then, as quickly as possible: 50 Jumping pull-up 50 Abmat sit-up @ 15lb. W, 25lb. M (use bumper plate) 25 Push-up 25 Jumping pull-up No designated rest, no compromise of range in jumping pull-up or push-up. Lumbering, casual conditioning is simply aerobics. 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 finally, “Time under tension”: 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) +
15 Sumo squat (15lb. W/ 25lb. M- use bumper plate/ hammer or mace/ band)
15 cat/ cow stretch Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.