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!
______________________________________ 70:01 (Specialty warm-up: 10 thorough dowel partial pull-over, 5L, 5R kettlebell back squat, 5L, 5R kettlebell row, 3 double kettlebell swing clean) Back squat 1 x 5 @ (up to) 60% of 2RM, each with 5/1000 @ top (fact-finding) 3 x 5 @ (up to) 75%, each with 3/1000 @ top 1 x 7 @ 60% 1 x 9L, 9R @ (minimum) 1/2 BW (as kettlebell back squat), each with 5/1000 @ top Rest as needed between sets, assess position, and if a set requires interruption, make as minor a weight adjustment as possible prior to the next. Reminder- always, but especially during times in which our brains may be more training-ready than our bodies: The strategy of the increase is more important than the actual percentage. If 75% feels like 105%, then it is not the correct weight in order to ensure progress, safety, and enjoyment of the training day. This is not referring to positional, constitutional, or scheme-adjustments- just, percentages and weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and below parallel is not a suggestion. Today: Perform 5 double kettlebell front squat or tipped-forward mace squat @ scheme-appropriate/ accessory weight immediately following each set of back squat, and then take reasonable rest. Then, 30- 20- 10 of: Kettlebell row (Split evenly between arms, in any manner you choose) Kettlebell swing (Recommended at minimum 1/2 BW) 30 of each, then 20 of each, and so on. Weight selected should pose a significant and scheme-appropriate challenge in each round; Row should be reset and re-braced each rep, and we recommend performing them anchored, unless there's a reason not to. Rest briefly as needed between sets. And then, as quickly as possible, 10- 9- 8- 7- 6- 5- 4- 3- 2- 1 of: Straight jump @ 1/4 BW (like you mean it) "Prison" Abmat sit-up Jumprope (add a "0" to each set) 10 of each movement, then 9 of each, and so on. No designated rest here- goal is seamless, uninterrupted movement and transitions between stations. Hustle hard, and expect to get out exactly what you put in. “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements. And finally, "Time under tension": 15 Sumo squat @ heavier, better (if improvement has stalled, adjust stimulus/ strategy, to force a new response; Lower start, harder hold, better posture, etc...) 15 calorie Airdyne/ equivalent cool-down 15 cat/ cow stretch