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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173:01

(Specialty warm-up: 5L, 5R kettlebell row @ (minimum) 1/2 BW, 10 medicine ball throw)

Pendlay row:

Climb to a 5RM using warm-up sets of no more than 9 reps (starting at no more than 60% of previous 2RM) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 36 (Ex. 9, 7, 5, 5, 5… ).

Note: Achieving a 5RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight; "Locked-out", whether it be standing up straight, positioned in an accurate and violent hinge, or fully overhead, are non-negotiable positions.

Additionally: 5 = 5. Consideration must be- on occasion- given, but for all but the fewest of our populations that present a very sound reason, there is hard strategy and good sense behind these numbers; Adhere to it. Please and thank you.

Specific to Pendlay row: If the bar doesn't touch your body at the top (abdomen/ solar plexus), or you're standing up to pull it, the weight is too heavy and the rep does not count; Adjust accordingly, continue safely. Measuring and repeating standards first requires acknowledging and adhering to them.

Then:

Kettlebell “Short Swing”:

Climb to a 7RM using warm-up sets of no more than 9 reps before adjusting weight. Rest as needed, and keep total number of swings under 51 (Ex. 9, 7, 7, 7, 7, 7...).

If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 9 followed by 2 organized and accurate max-rep sets.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you.

”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

"Tall slam ball" @ 8/ 10lb. W, 12/ 16lb. M

(Alternating with)

Medicine ball throw @ same

Keep pace violent and position strong, and match effort throughout; There is no value to casual, brief conditioning.

Today, efficient transitions between movements will make or break the drill; "Work in a phone booth."

Medicine ball throw/ “Tall slam ball”: Listless equals useless; Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not.

“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.

And finally, “Time under tension”:

1 x max-duration full-effort hollow hold (hold as hard as you possibly can until you "break", once) +

3 x :30 sec. hollow rock/ hold +

15 dowel partial pull-over +

15 calories Airdyne/ equivalent @ cool-down pace +

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 heavy push/ pull day, and improving position for next time.