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.
(Specialty warm-up: 5 Kettlebell high pull + Goblet squat (addressing timing + transitions), 10 medicine ball throw) Front-loaded squat: 1 x 5 @ 60% of 2RM, 5/1000 @ top of each 7 x 5 @ (up to) 75% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. If barbell rack position is faulty/ less than optimal, adjust to heaviest possible single kettlebell/ medicine ball. Today: Perform 10 mace 360 (or 6 kettlebell halo) immediately following each set of squat, and rest as needed after the two movements are complete. Then: 25 Kettlebell high pull + Goblet squat ORMedicine ball power clean + squat @ (recommended) 1/2 BW (1 + 1 = 1) Take only the rest you need. Focus on an organized, powerful kettlebell high pull to transition into an aggressive “catch” in the Goblet position (hands on side of handles, forearms driven into sides of kettlebell); If using medicine ball, insist on the same st