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!
_____________________________________________ 83:01 (Specialty warm-up: 3 Kettlebell deadlift @ BW, each with 5/1000 @ top, 3 Burpee, 3 "Floor to feet") Deadlift: 1 x 3 @ 50% of 2RM, 5/1000 @ top 1 x 5 @ 60%, 3/1000 @ top 1 x 3 @ 75% 3 x 3 @ (up to) 90% 1 x 9 @ 60% (double overhand grip) If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “1 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight; If we can't stand it up completely and put it down safely, it's too heavy. Today: Perform 10 mace 360 (or 6 kettlebell halo) and 3 pull-up immediately following each set of deadlift, and rest as needed after the three movements are complete. Then: Kettlebell swing: 3 x 15 @ 1/2 BW 3 x 30 @ 1/4 BW (as either 1- or 2-arm swing) As above, if a set requires interruption, make as minor a weight adjustment as possible prior to the next. Anything less than our current structural max at any designated scheme is simply a "kettlebell swing"; Standard is weight and arms parallel with the floor- Only count reps in which the weight (and your arms) meet this simple, quality-assurance standard. Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask. Kettlebell swing reminder: Power and position govern weight- 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. In part two today- at what are now very moderate weights for most- challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Broaden your back. ____ Dear kettlebell swinger, Do not bend your elbows on purpose, and do not allow them to bend more than 15-20 degrees; Pull and keep arms "short and straight" by engaging the upper back and "bending" the kettlebell handle (this should feel a lot like the top of a bench press). Do not do heavy, rotating kettlebell half-curls. Please and thank you. Sincerely, Your bicep tendons and low back ____ And then, as quickly as possible: 15 Inchworm 15 Push-up 15 Burpee 15 "Floor-to-feet" 15 calories Airdyne/ equivalent (Arms and legs) 1 minute extended-arm hold (Any object, any weight; Arm bends = start over. Strategize. Straight is straight, bent is, bent.) No designated rest. If needed, keep it to 3 breaths or less (:15 sec.), no more than twice. As usual, transitions are not rest periods. Reminder: There is a hinge in both the climb down and climb up of an ideal inchworm. And finally, “Time under tension”: 50 "Prison" walking lunge + 15 calories Airdyne/ equivalent @ cool down pace + 15 cat/ cow stretch Lunge is unweighted but not un-braced, organized, and performed at a cool-down pace.