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! ______________________________________ 71:01 (Specialty warm-up: 10 dowel partial pull-over + 3/1000 hold, 10 bench press @ 1/2 BW+ 2/1000 @ top) Bench press:
1 x 5 @ 50% of 2RM each with 5/1000 @ top
5 x 10 @ (up to) 60%
1 x 10 @ 50%, each with 2/1000 @ top
Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next.
Reminder: Position and organized execution always govern weight, and “locked out” always includes a hard, observable stop-and-set.
Today: Perform 10 mace 360 immediately following each set of bench press, and then rest. *Also today, please use left hand on the bottom to push right, and right hand on the bottom to push left (5L, 5R per round).*
Then, 5 rounds of:
7 Goblet squat @ uninterrupted, challenging, scheme-appropriate
5L, 5R Kettlebell floor press/ Mace front press @ scheme-appropriate and as heavy as possible in each round
(Up to) :30 sec. rest/ assessment (check your work, adjust accordingly)
Position governs weight; Attentive, powerful lifts throughout. If mechanics erode or sets require interruption at chosen weight, adjust accordingly and continue safely.
If you choose to do so, adjust between floor press and front press by round in a sensible, progress-minded manner; Do not simply choose the one that's easier...
And then, for max calories, and as quickly as possible: One minute Airdyne/ equivalent sprint :30 sec. @ 30% of max RPM :30 sec. Airdyne/ equivalent sprint :15 sec. @ 30% :15 sec. Airdyne/ equivalent sprint 30 Push-up 30 Straight jump @ 15lb. W, 25lb. M 15 Pull-up Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output (RPM) from previous outing in initial sprint; Matching effort should go without saying. Transition immediately and aggressively from Airdyne to push-up, and so on. Scale push-up and pull-up at first sign of inappropriate adaptation; Range of motion and mechanics are never a suggestion. And finally, “Time under tension”:
5 x 10 Mace front pendulum @ heavy enough to be useful
15 Sumo squat @ heavier, better15 calorie Airdyne/ equivalent cool-down 15 cat/ cow stretch