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! ______________________________________
74:01 (Specialty warm-up: 5L, 5R kettlebell row @ (minimum) 1/2 BW, 10 medicine ball throw) Pendlay row: Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ). Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution, and range of motion govern weight. Specific to Pendlay row: If the bar doesn't touch your body at the top (abdomen/ solar plexus), or you're standing up to pull it, the weight is too heavy and the rep does not count; Adjust accordingly, continue safely. Measuring and repeating standards first requires acknowledging and adhering to them. Then: Kettlebell “Short Swing”: Climb to a new 5RM using warm-up sets of no more than 9 reps before adjusting weight. Rest as needed, and keep total number of swings under 40 (Ex. 9, 7, 5, 5, 5, 5). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 7 followed by 2 max-rep sets.
Kettlebell swing reminder: Power and position govern weight (and set duration)- 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. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you. ”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: "Tall slam ball" @ 8/ 10lb. W, 12/ 16lb. M (Alternating with) Medicine ball throw @ same (if no suitable wall is available, use a "throw it and go get it" strategy instead) Keep pace violent and position strong, and match effort throughout; There is no value to casual, brief conditioning. Today, efficient transitions between movements will make or break the drill; "Work in a phone booth."
Medicine ball throw/ “Tall slam ball”: Listless equals useless; Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not. “Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And finally, “Time under tension”: 1 x max-duration full-effort hollow hold (hold as hard as you possibly can until you "break", once) + 3 x :30 sec. Hollow rock/ hold + 15 Dowel partial pull-over + 15 calories Airdyne/ equivalent @ cool-down pace + 15 cat/ cow stretch Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push/ pull day, and improving position for next time.