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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.


106:01 (Specialty warm-up: 5 kettlebell Good Morning @ minimum 1/2 BW, 3L, 3R kettlebell row) Deadlift 1 x 5 @ 50% of 2RM, 5/1000 @ top 1 x 5 @ 65% of 2RM 3 x 3 @ (up to) 90% of 2RM 1 x 5 @ 65-75% 1 x 5 @ 50%, 5/1000 @ top (use double overhand grip) If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, and listless is dangerous. Today: Perform 5 kettlebell Sumo deadlift @ BW + and 3 really great pull-ups (scaled to full ability) immediately following each set of deadlift, and rest reasonably after the three movements are complete. Then, 9 minutes of: 3L, 3R Kettlebell row @ (minimum) 1/2 BW 5 Push-up (scaled to full ability- strategize prior to beginning the clock) 3 breaths rest/ assessment (up to :15 sec.) Steady, strong movement; Descending clock does not permit lack of positional or constitutional accountability. If weights need to be adjusted- up, or down- it happens quickly, and following push-up. And then, as quickly as possible: 90 Mace front pendulum @ 10/12kg. W, 14/16kg. M Attempt no trips to the ground; Preferred, if rest is needed, is decelerating the mace and keeping it in-hand. Make this extremely simple drill extremely difficult. And finally, “Time under tension”: 5 Push-up + 10 Airplane push-up + 5 x 10 reps hollow rock + stand-up + 5 x :15 sec. hollow hold, :10 sec. between sets + 15 calories Airdyne/ equivalent @ cool-down pace + 15 cat/ cow stretch Address each small piece as an important add-on to the training day, and insulation for the next one...

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