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! Additionally: Please remember that if the training needs to be changed based on access, stress, time, etc, there are always ways to stay in the intended "progress curve" by being sure that any adjustments still adhere to the movement pattern/ rep scheme/ energy system of the designated training day! Having such a deep well of sensible scaling options always makes it possible to find and apply what we're looking for. _____________________________________________ 85:01 (Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top, 5 suitcase deadlift @ BW) Bench press:
1 x 3 @ 50% of 2RM, 5/1000 @ top of each
1 x 5 @ 60%, 3/1000 @ top
1 x 3 @ 75%
3 x 3 @ (up to) 90%
3 x 5 @ 60% of 2RM 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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.
Today: Perform 10 mace 360 (or 6 kettlebell halo) + 1 pull-up and 1 chin-up immediately following press *in all sets but the 3 x 3 @ (up to) 90%*, and then spot and rest.
Then, 7 rounds of: 5 Kettlebell suitcase deadlift @ scaled to full ability/ scheme-appropriate weight :20 sec. Farmer hold @ top of 5th deadlift
:20 sec. rest/ assessment (Can I safely lift and hold more/ did I drop the weight twice and barely pick it back up/ am I working as hard as I can?)
Each round is to be as heavy as possible; In simple drills such as this, we must walk the line between safety and self-destruction in order to see real progress. No soft set-ups, no lazy reps. Organized, attentive, violent; Every rep.
And then, as quickly as possible:
100 yd "Prison" walking lunge
50 revolutions Airdyne/ equivalent
"Prison" variation features both hands on back of the head, and elbows pointed to the sides. If that position loses integrity, rest briefly, find it, and continue. Lunges of all variations, at any weight, are tall and tight, with torso and head just as organized as the legs; No wiggling!
Revolutions count on one side; 50 is very short, and should be made as terrible as possible. No arms only, obviously.
And finally, “Time under tension”: 5 x 10 Mace front pendulum @ heavy enough to be useful 50 Abmat sit-up + 25 cat/ cow stretch Abmat sit-up is any variation you choose in 10-rep intervals, and is geared towards active cool-down as well as "sit-up". Mind position and mechanics, and draw value. Today: Perform cool-down as 5 rounds of 10 Abmat sit-up + 5 cat/ cow stretch if desired (it certainly isn't a bad idea... ).