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! ______________________________________ 80:01 (Specialty warm-up: 5 Double kettlebell front squat, 3 suitcase deadlift @ as heavy as possible) Deadlift: 10 x 2 @ (up to) 85% of 2RM, each with a full, stopped, controlled 2/1000 @ top Position- and hold duration- govern weight. If mechanics break, or designated hold becomes unsustainable, adjust as little as possible and continue safely. Safety considered, retrace steps to the floor; Almost every movement in the curriculum should look the same in forward, and reverse. If bar needs to be dropped from the top due to anything other than a true safety issue, the weight is too heavy, or the attention placed on the lift is too light. Then: Double kettlebell front squat:
2 x 6 @ (minimum) 50% of barbell front squat 2RM
2 x 4 @ 60%
2 x 2 @ (up to) 75%
2 x 2 @ as heavy as possible Today, percentages take a back seat to "scheme appropriate", in weight selection. Rest as needed between sets. If sets require interruption, or position breaks at designated weight, make an appropriate adjustment to the next set. Reminder: Position and range of motion always govern weight.
Powerful, organized double kettlebell swing clean on the way up, hard, high, firmly anchored rack position throughout, exact retrace of steps on way down; Set-up and re-set are never an afterthought. Then, 5 rounds of: 5 Kettlebell deadlift @ BW 5 Medicine ball clean @ (minimum/ recommended) 80lb. W, 90lb. M 3L, 3R mixed-grip pull-up (Left overhand, right underhand/ Right overhand, left underhand) 5 "Airplane" push-up (Add plyometric/ weight as position and proficiency allow) (Up to) :30 sec. rest/ assessment (performance evaluation and adjustment happen here) All movements: Speed is not a substitute for form, or a replacement for full range of motion. Scale bodyweight movements to full ability in each round, and take less than full-designated rest in any round that less is "needed". Prime directives: Kettlebell deadlift and medicine ball clean should not start the same or appear positionally interchangeable. Pull-up is also a push, and push-up is also a pull; Address both as such, and they will both improve. And then, “Time under tension”: Weighted hollow hold @ 15lb. W, 25lb. M + 15 cat/ cow stretch + 15 calories Airdyne/ equivalent @ cool down pace Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.