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.
_________________________________________ 95:01 (Specialty warm-up: 5 Kettlebell Good Morning @ (recommended) BW, 10 dowel partial pull-over into back rack, 5L, 5R kettlebell back squat @ 1/2 BW) Deadlift: 7, 5, 3, 3, 3 Back squat: 1 x 25 @ 50% of 2RM, each with a full, organized, stopped 2/1000 pause at top Rest reasonably between sets; “Generalist” weights require generalist rest. Deadlift: Weight increases each set (denoted by commas). Begin at a moderate, challenging weight (no more than 65% of 2RM) and end as heavy as possible for a powerful, full range of motion, 3- Not 2, rest, and then 1; Especially today, 3 = 3. Both: Each rep/ set should be difficult, violent, and positionally sound. Lock out (stand up) in each rep should leave no doubt as to the finish of the lift. As always, position and range of motion govern weight in both movements. Then, 5 rounds of: 15L, 15R 1-arm kettlebell swing @ scaled to ability in each round 5 5/1000 Underhand bodyweight row 100 Jumprope (Up to) 1 minute rest/ assessment This is quite a few swings- adjust weight by round as needed, and- if working to full ability- expect to. Position and power govern weight; Hinge is a hinge- always- and locked-out is locked-out, always. Mitigate fatigue through rabid attention to detail and focus on exceptional position. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you. 5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. And then, “Time under tension”: One-minute Farmer hold @ one interval above BW + 50 walking lunge @ cool-down pace w/ 15lb. W, 25 lb. M bumper + 3 x :30 sec. full-effort, positionally vigilant hollow hold + 15 cat/ cow stretch Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just over half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one. Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward. Brace before you drop in each rep, just as if weighted. Develop good habits by practicing sound strategy.