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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: 5 dowel partial pull-over + hold, 5L, 5R kettlebell back squat, 10 Goblet lunge)

Back squat:

1 x 9 @ 50% of 5RM, each with 3/1000 @ top

5 x 9 @ (up to) 70%/ scheme-appropriate weight

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 9″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and each rep features a stop - reset - re-brace at the top; Emphasis and authority at the beginning and end of each lift/ rep/ movement. Always.

Then, 7 rounds of:

3 Squat complex

9 Underhand bodyweight row

:30 sec. rest/ assessment

Squat complex weight is self-scaled, and should pose a significant challenge in each round. Each rep should be difficult, violent, and positionally sound.

Any sensible implement you choose is held in the "Goblet" position/ chest height; The weight is stability and positional accountability- not momentum.

Sound position and full range of motion govern weight- especially in the jump squat. If chosen weight compromises either, adjust immediately to straight jump and continue safely.

Remember: Combining movements into a sequence or complex should not change their foundations and fundamentals; Brace before you drop, mind posture, adjust feet... Every rep.

1 regular squat + 1 jump squat/ straight jump + 1 left lunge + 1 right lunge = 1 rep.

Both movements: Begin and end each rep with authority; Move seamlessly and aggressively, but do not "flow" between reps.

And then, 5 minutes of:

1 Squat complex (unweighted/ no more than 10lb. W, 15lb. M - bumper plate if needed for quality assurance)

3 Push-up

Transition immediately and efficiently; Accumulate as much quality work as possible by making yourself move constantly.

And finally, "Time under tension":

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

15 calorie Airdyne/ equivalent cool-down +

15 dowel partial pull-over/ hold (seated or standing, whichever does a better job... )

Cool down moving, and intelligently, and fix what you broke.


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