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164:01

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.

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164:01

(Specialty warm-up: 5L, 5R kettlebell back squat, 5L, 5R kettlebell row)

Back squat:


1 x 7 @ 50% of 2RM, 5/1000 @ top

1 x 7 @ 60%, 3/1000 @ top


1 x 5 @ (up to) 80%


3 x 3 @ (up to) 90% (scheme appropriate weight- 3, is 3)


1 x 5 @ 60%, each with 5/1000 @ top



If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.



Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, full range of motion, and violence of action in each lift.

Additionally: Fact (observation/ repetition), not feeling (expectation/ aspiration) leads the dance in selection of weights and performance of heavy sets.



Then, 5 rounds of:


5L, 5R Kettlebell back squat @ scheme-appropriate/ scaled to ability


5L, 5R Kettlebell bent-over row @ scaled to ability


10 Push-up

5 Inchworm


:15 sec. rest/ assessment



Pay attention to the pick-ups and put-downs in the squat. Missed lifts and floppy landings will suck valuable energy from the already challenging work sets.

Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground!


No "bounce/ pull"! No interpretive hinge, and no heels off the ground!


Push-up reminder: 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 then, as quickly as possible:



50 calories Airdyne/ equivalent (alternating 5c legs-only/ 5c full-body)



This is a sprint, not a jog. Hustle, breathe, alternate on cue, and get it overwith.


And finally, “Time under tension”:



Plank hold @ minimum 1/2 BW +


15 Sumo squat (15lb. W/ 25lb. M- use bumper plate) +

15 calorie Airdyne/ equivalent cool-down +


15 cat/ cow stretch



If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.



Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- Act, and improve.

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