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.
_____________________________________________ 86:01 (Specialty warm-up: 10 dowel partial pull-over into back rack, 5L, 5R kettlebell back squat, 5 Goblet squat @ heavy, 5 straight jump @ 15lb. W, 25lb. M) 5 rounds of: 3 Front squat @ (up to) 75% of 2RM 5 Back squat @ same 3 Pull-up (scaled to full ability) 1 minute rest/ progress-minded assessment Hard work, thorough positional evaluation and improvement, and scaled-to-full-ability pull-up in each round. No lazy lifts, no easy reps. If barbell is not a suitable or available tool, the scheme changes to: 6 rounds of: 3 Goblet squat @ as heavy as possible + 3L, 3R Kettlebell back squat @ same. Pull-up and rest remain the same. Percentage vs. scheme-wise, the back squat should work with relatively little problem. If it does not, that is something to note. Then, 5 rounds of: 4-position kettlebell squat drill: 3 Kettlebell front squat (Left) 5 Kettlebell back squat (Left) 3 Kettlebell front squat (Right) 5 Kettlebell back squat (Right) 3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Keep rest to between rounds (not during), only as actually needed, and under :20 sec. The lifts are one thing here, the transitions, are another; Work as hard as you can to make each a suitable complement of the others. Each set should pose a significant challenge; Weakest lift/ transition governs weight. Have scaled options (up or down) nearby so as to minimize wandering. And then, 7 rounds of: 5 Bodyweight row 5 Straight jump @ 10lb. W, 15lb. M (use bumper plate) 5 "Floor-to-feet" Put in what you expect to get out. Straight jump may get lower, but should not get lazy. And there is never any kipping in a bodyweight row. There is no rest here, and transitions are not pauses. Breathe intelligently, move consistently. 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