top of page

170:01

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.

______________________________


170:01


(Specialty warm-up: 10 dowel partial pull-over + 3/1000 hold, 10 bench press @ 1/2 BW+ 3/1000 @ top, 5 straight jump)


Bench press:


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


5 x 9 @ (up to) 75%


1 x 9 @ 50-60%, each with 3/1000 @ top


Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next.


Reminder: Position and organized execution always govern weight, and “locked out” always includes a hard, observable stop-and-set.

Today: Perform 10 mace 360 immediately following each set of bench press, and then rest. Also today, please use left hand on the bottom to push right, and right hand on the bottom to push left (5L, 5R per round).

Then, 5 rounds of:



7 Goblet squat @ uninterrupted, challenging, scheme-appropriate

5L, 5R Kettlebell floor press/ Mace front press @ scheme-appropriate and as heavy as possible in each round

(Up to) :30 sec. rest/ assessment (check your work, adjust accordingly)


Position governs weight; Attentive, powerful lifts throughout. If mechanics erode or sets require interruption at chosen weight, adjust accordingly and continue safely.

If you choose to do so, adjust between floor press and front press by round in a sensible, progress-minded manner; Do not simply choose the one that's easier... 

Reminder: Tracking hand is not a suggestion in floor press. It is not cheating, and it is not a pressing assistant; It is a back-up plan, to help drive neutral/ external rotation, and ensure that any overly-ambitious reps don't land on you. Use it.


And then, for max calories, and as quickly as possible:



One minute Airdyne/ equivalent sprint


:30 sec. @ 30% of max RPM


:30 sec. Airdyne/ equivalent sprint


:15 sec. @ 30%


:15 sec. Airdyne/ equivalent sprint


30 Push-up


30 Straight jump @ 15lb. W, 25lb. M


15 Pull-up



Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output (RPM) from previous outing in initial sprint; Matching effort should go without saying.



Transition immediately and aggressively from Airdyne to push-up, and so on. Scale push-up and pull-up at first sign of inappropriate adaptation; Range of motion and mechanics are never a suggestion. Speed is never a substitute for form, or finish position.



And finally, “Time under tension”:


5 x 10 Mace front pendulum @ heavy enough to be useful

15 Sumo squat @ heavier, better

15 calorie Airdyne/ equivalent cool-down


15 cat/ cow stretch

bottom of page