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.
_________________________________________ 99:01 (Specialty warm-up: 5L, 5R kettlebell front squat @ (minimum) 1/4 BW, 3L, 3R kettlebell press) Front squat/ Double kettlebell front squat: 1 x 5 @ 65% of 2RM 3 x 5 @ (up to) 85% 1 x 10 @ 65% 1 x 15 @ 50% of 2RM (as double kettlebell front squat) 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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and below parallel is not a suggestion. Today: 2L, 2R Kettlebell halo + 5/1000 extension immediately following each set of squat, and then rest. Then: 20 Kettlebell floor press (5 x 2L, 2R) @ as heavy a possible, each rep with a full, stopped 2/1000 lock-out 20 Kettlebell press (5 x 2L, 2R) @ up to 1/2 BW, each rep with a full, stopped 2/1000 overhead 200 Jumprope 20 Kettlebell halo + extension @ (up to) 1/2 of heaviest above 200 Jumprope Pressing weight is scaled to ability, and should allow for challenging, organized, uninterrupted sets at chosen scheme; Brief rest as needed between complete sets; Anti-rest during jumprope. Additionally, "locked-out” is a non-negotiable position, neither in press nor halo + extension. Work hard, mind the details, finish each rep with authority, and leave no doubt. Kettlebell floor press: Tracking hand is not a suggestion- It is a safety net and an accountability booster; Use it. And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Push-up Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round. Today, change angles, anchor, etc. in order to keep sets organized and as challenging as possible. 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”: 1 minute Farmer hold @ as heavy as possible with no breaks/ drops + 5 x :20 sec. hollow hold, each interval ending with a rocking chair to standing + 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.