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174:01

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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174:01

(Specialty warm-up: 5 Kettlebell high pull + Goblet squat (addressing timing + transitions), 10 medicine ball throw)


Front-loaded squat:


1 x 7 @ 60% of 5RM, 5/1000 @ top of each


7 x 7 @ (up to) 75% of 5RM



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 “1 x 7″, 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 or double 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 standards, and "follow" it to the ground- drive it there, don't simply drop it there. Start strong and hard, not soft and slow. The pauses at the top and bottom don't have to take long, but they need to happen; Hard, aggressive starts and stops.

If recommended weight breaks position at designated scheme, adjust accordingly and continue safely. Conversely, if 1/2 BW does not pose a significant challenge, adjust accordingly and continue progressively. A sound strategy here is 10 + 10 + 5, with three breaths between sets.

And then, 5 minutes of:


5 Straight jump (dip + drive (jump) + land + stand = 1)


10 Medicine ball throw @ 10/12lb. W, 14/16lb. M

1 Burpee


Hustle in the transitions, limit rest, and manage breathing. Count and note completed rounds and partials as reference for next time.


Throw: There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.

Burpee: We should not need a special, military-grade camera to capture your departure from the floor; Jump like you truly mean it, or do way more than one burpee. Make less, more.

And finally, "Time under tension":



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


5 x 20 reps hollow rock


Minimum 5 minutes movement-based cool-down; Assess/ address what you need, fix what you broke.

This is not permission to avoid cool-down- It is simply an open door to self-assess, and do so in a way that most benefits you; The truly hungry, don't skip chances to eat.

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