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.
98:01 (Specialty warm-up: 5L, 5R kettlebell back squat @ (minimum) 1/2 BW, 3L, 3R kettlebell press) Back squat: 1 x 5 @ 50%, each with 5/1000 @ top 5 x 7 @ 65-75% of 2RM, each rep with a full 3/1000 in top position Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and below parallel is not a suggestion. Then, 5 rounds of: 3L, 3R Kettlebell press @ as heavy as possible in each round, each rep stopped at the top 3 Chin-up :30 sec. rest/ assessment (Consider scheme vs. weight; 3 is 3- If your chosen weight has the potential for 7, it is too light to be "scheme appropriate") Press and chin-up are scaled to full ability in each round, and should be evaluated and re-calibrated in the :30 sec. rest; Put in what you expect to get out. Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to suitable progress. And then, as quickly as possible: 50 "Tall slam ball" @ 8/ 12lb. W, 12/ 16lb. M 35 calories Airdyne/ equivalent @ 100% (arms-only no more than 3 calories at a time) 350 Jumprope No rest, vicious work, quality movement. “Simple” should only equate to“easy” to those that are looking for both… “Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. In this drill, we simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And finally, “Time under tension”: 1 x 15 Kettlebell Sumo deadlift @ accurate, heavy enough to be useful + 5 x :20 sec. hollow hold, each interval ending with a rocking chair to standing + 5 x :10 sec. plank hold, each interval ending with a hard, perfect "Floor-to-feet" + 15 Dowel partial pull-over + 15 calories Airdyne/ equivalent @ cool-down pace + 15 cat/ cow stretch Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push/ pull day, and improving position for next time.