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.
_____________________________________________ 88:01 (Specialty warm-up: 5 heavy kettlebell Good Morning (30-40% of deadlift 2RM), 5 suitcase deadlift) Deadlift: 1 x 5 @ 50-60% of 2RM 1 x 5 @ 75% 5 x 2 @ (up to) 90% (each rep stood up, stopped, and not dropped) 2 x 5 @ 65-75% of 2RM, each with a full 3/1000 in top position
If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “2 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. Additionally, with safety considered, if we cannot control the bar on the way down, it is too heavy.
Today: Perform 5 kettlebell Goblet squat@ (up to) 1/2 BW + 5 inchworm immediately following each set of deadlift, and rest as needed after the three movements are complete.
Then, 7 rounds of: 3 Kettlebell suitcase deadlift @ scheme-appropriate weight :30 sec. Farmer hold @ top of 3rd deadlift (for many, hold will govern weight) :30 sec. rest/ assessment 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 truest progress. Do not view this as a deadlift with an incidental hold; One is meant to strengthen and strain the other, while making neither, easy. Thank you.
100 yd. “Prison” walking lunge
100 Push-up
Today, partition/ intersperse work as desired (in no less than 10-rep sets); This could look like 20yd. lunge, 20 push-up x 5 if desired. If rest is needed, keep it short and specific (3 breaths or less/ :15 sec.).
“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. With the interspersing option on the table today, no elbows-forward are accepted. "Make the lunge into a sit-up".
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.
And finally, “Time under tension”:
5 x 10 Mace front pendulum @ heavy enough to be useful +
15 cat/ cow stretch +
15 calories Airdyne/ equivalent @ cool down pace +
Accurate and relevant mobility (based on recent group-wide evidence, likely either overhead positioning or quad... or, both)
Attentive, simple, movement-based cool-down; Fix what you broke. If a mobility piece or position has been helping, continue down the path. If it still presents more-than-minor discomfort, there is still work to do.