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! ______________________________________
82:01 (Specialty warm-up: 5L kettlebell front squat + push press, 5R kettlebell front squat + push press, jumprope selection) Front-loaded squat: 1 x 5 @ 50-60% of 2RM (fact-finding weight) 5 x 3 @ (up to) 90% of 2RM 3 x 7 @ 60% (use double kettlebell front squat unless percentages and proficiency simply do not align) Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. 5 x 3: Expectation is using 1-2 sets to reach heaviest weight, and staying until either scheme or position breaks. Additionally- please prioritize a higher-fist-on-the-face front rack position if using kettlebells/ kettlebell for this drill; For the time being, it may create the need to move down an interval or two in weight, but will almost certainly improve position, upper back engagement, and therefore is better from both a true building and certainly safety perspective. Thank you. Reminder: Position and organized execution always govern weight, and where the weight is loaded is far more important in development of positional acuity and capacity than what the weight is; If a barbell makes a gross squat, use something else. Heavy medicine ball, double kettlebell front squat, single kettlebell Goblet squat, front racked sandbag... Then, 10 rounds of: 2L, 2R Kettlebell clean + push press (1 + 1 = 1) 2 Pull-up :20 sec. rest/ assessment For most, push press will govern weight. Make ambitious choices, and adjust by round as needed. Do not overlook the likely need to adjust feet in between the clean and push press. Sound position always governs weight, and “lock-out” is not a relative position. Additionally- to draw the most benefit from this simple drill, performance assessment must occur between rounds; If weight is not scheme-appropriate- either too light or too heavy- and/ or pull-up variation or effort would benefit from adjustment, we should assess and address during the designated rest in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Then, as quickly as possible: 300 Jumprope 30 calories Airdyne/ equivalent No rest, no wandering, no visible change in effort. Breathe, focus, hustle; Short-duration conditioning is only valuable if pace is furious. Today: If more than one year of attendance, drill may be performed in either order: As written, or Airdyne first. There is value to both, and also value to learning if you made a strategic error, and assessing why. And then, “Time under tension”: 15 perfect, patient, violent Airplane push-up- whole body moves at once + Weighted hollow hold @ 15lb. W, 25lb. M OR 50 hollow rock + 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.