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.
_____________________________________________ 89:01 (Specialty warm-up: 10 dowel partial pull-over (into bar-transferable back rack), 5L, 5R kettlebell back squat, jumprope selection) Back squat: 1 x 5 @ 50% of 2RM 1 x 5 @ 60-70% 5 x 3 @ (up to) 80% 1 x 15 @ (up to) 60% Kettlebell back squat: 1 x 10L, 10R @ 1/2 BW 1 x 10L, 10R @ 1/4 BW If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Today: Perform 3 pull-up and 1 chin-up immediately following each set of squat, and rest as needed after three movements are complete. Then, 10 minutes of our "Kettlebell snatch progression": 1 1-arm swing 1 1-arm swing w/ accurate, eye-level, elbow "high and outside" arm bend 1 Snatch 1 + 1 + 1 = 1 rep. Stay organized and powerful, with full focus and violence of action put into each rep. All patterns and positions should reinforce and familiarize all others in this drill: That is the point. High-level dexterity and power proficiency are built by dissecting and attacking less-obvious detail. Even if you fancy yourself an expert in the kettlebell snatch, adhere to the progression and rep scheme; The accessories are an intentional part of the work. Who knows; You might even improve. Goal is fluid, seamless transition from movement to movement, and crisp hand-to-hand switches from side-to-side. The bottom position of all three lift variations should be identical. Alternate arms as desired; Early and often is a sound strategy for a drill of this length. Weight today is self-scaled and moderate (up to 1/4 BW is a decent guideline)– have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than :15 sec., no more than five times. And then, “Time under tension”: 15 Dip + 2/1000 @ top of each (as small of sets as needed to ensure range and quality... singles are better than wiggles) + Weighted hollow hold @ 15lb. W, 25lb. M + 15 calories Airdyne/ equivalent @ cool down pace Hollow hold: Today, dumbbell or bumper plate 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.