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. ______________________________________ 69:01 (Specialty warm-up: 10 dowel partial pull-over, 5 suitcase deadlift, 5 heavy kettlebell Good Morning, 5L, 5R kettlebell row) Deadlift: 1 x 5 @ 50% of 2RM, each with 5/1000 @ top 10 x 1 @ (up to) 80%, each with hard 5/1000 @ top 2 x 10 @ 60% 2 x 1 @ 50%, each with 20/1000 @ top Then: Pendlay row: 2 x 10 @ (up to) 70% of 2RM 1 x max rep @ 60% (hard set-up each rep; no "touch-and-go") Rest as needed between sets of both movements. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set. Non-interpretive hinge in both lifts- any unintentional adaptation ends a max-rep set! Then, 5 attentive, aggressive rounds of: 20 Kettlebell swing @ (up to) 55lbs. W, 70lbs. M 10 Push-up (scaled to full ability in each round) 5 Rocking chair (weighted or unweighted- as needed) :10 sec. breath-held (+/-) :10 sec. rest (3 breaths) Attempt no rest outside of designated duration. If sets require more than a single, brief interruption, scale accordingly and continue safely. Hold breath with the intention of taxing (and improving) your strong bracing, baiting the "panic response", and challenging the next rounds of conditioning. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Today, at what are now very moderate weights for most, challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Broaden your back. Push-up: If mechanics or range of motion fail, 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, 5 minutes of: 50 Jumprope 1 Inchworm Move constantly. Breathe consistently. Demand a quality hinge and excellent push-ups in the Inchworm. Get out what you put in; Hunt the work, don’t hide from it. And finally, "Time under tension": 15 Good Morning (kettlebell or medicine ball) @ self-scaled + 15 cat/ cow stretch 15 calorie Airdyne/ equivalent cool-down