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. _____________________________________________
92:01 (Specialty warm-up: 5 kettlebell deadlift @ 50% of 2RM, each with 3/1000 @ top, 10 medicine ball throw) Deadlift: 1 x 5 @ 60% of 2RM, each with 5/1000 @ top (double overhand) 5 x 5 @ (up to) 80% of 2RM 1 x 10 @ 60% of 2RM, each with 2/1000 @ top (double overhand) If a set requires interruption, make as minor a weight adjustment as possible prior to the next (intelligent assessment/ adjustment is the purpose behind the "up to" distinction). When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and the top position of each lift always includes a rigid stop of motion. Today: Perform 15 kettlebell swing @ 1/4 BW + 5 inchworm immediately following each set of deadlift, and rest as needed after the three movements are complete. Then, 5 aggressive minutes of: 5 "Floor-to-feet" 10 "Tall slam ball" @ 10/ 12lbs. W, 14/ 16lb. M Move with deliberateness and intent; No lazy pop-up, no passive throws, hard, accurate straight lines. There is no value to lackadaisical, un-powerful power movements; Start like you mean it, brace before you drop, hurt the ball, and empty the tank. And then, “Time under tension”: 10 Kettlebell Sumo deadlift @ accurate, useful + 5 Sumo squat @ heavy enough to demand positional compliance + 5 Medicine ball squat @ (minimum) 25lb. W, 35lb. M (braced 2/1000 @ bottom) + 5 x :15 sec. full- effort, hard, perfect hollow hold/ rock + 15 Minimum 10/1000 "Prison" Abmat sit-up + 15 cat/ cow stretch Sumo variations: As the process continues, improvement should be noted in not only themselves, but in the ability to recruit power into and out of all phases of nearly every level-change movement; There is little purpose to an "easy", positionally casual, accessory. For many, ownership of a thorough Sumo position may improve some costly inconsistencies. “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously, and all attempts should be made to keep them pointed straight to the sides; Tension, not momentum, moves the sit-up.