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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.



(Specialty warm-up: 10 bench press @ 1/2 BW, each with 2/1000 @ top, 5 double kettlebell swing clean- 3 moderate, 2 heavy... )

Bench press:

1 x 7 @ 50% of 2RM

1 x 7 @ 65%

3 x 5 @ (up to) 85%

1 x 7 @ 65%

1 x 9 @ 50%, each rep with a full, stopped 5/1000 in lock-out

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 execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; There are no soft spots in an excellent bench press.

Today: Perform 5 kettlebell Sumo deadlift @ BW +  and 1 really great pull-up (scaled to full ability) immediately following each set of bench press, and rest reasonably after the three movements are complete.

Reminder: Viewed through a lens of progress,"scaled to full ability", should sound, scary.

Then, 7 rounds of:

1 minute double kettlebell rack hold @ (minimum) 2 x 35lb. W, 2 x 53lb. M

5 3/1000 Bodyweight row

7 Straight jump @ 25lb. W, 35lb. M (use bumper plate or medicine ball- jump like you mean it)

: 30 sec. rest/ assessment (weight, position, variation)

Position and pace are strong and deliberate; Mind your mechanics, mind your mind.

Rack hold: Pay close attention to the put-downs, just as much as the pick-ups; Missed lifts and floppy landings will suck valuable energy from the already challenging work sets. Clock stops if/ when the weight drops;You don't get credit for work not done.

3/1000 row: In this variation, we hold for a full 3/1000 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”:

5 x 10 Mace front pendulum (up to/ recommended @ 12kg. W, 14kg. M)

5 Push-up + 10 Airplane push-up +

3 x :30 sec. hollow rock + stand up +

15 dowel partial pull-over +

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 challenging posture day, and improving position for next time.


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