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179:01

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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179:01



(Specialty warm-up: 5 Double kettlebell front squat, 3 suitcase deadlift @ as heavy as possible)

Deadlift:



10 x 2 @ (up to) 115% of 5RM, each with a full, stopped, controlled 2/1000 @ top

Position- and hold duration- govern weight. If mechanics break, or designated hold becomes unsustainable, adjust as little as possible and continue safely.

A sensible path here would be using 3/4 sets to climb (Ex. 65%, 75%, 85%, 95%.. ), and staying at/ around 115% of 5RM for as many remaining as possible.

Safety considered, retrace steps to the floor; Almost every movement in the curriculum should look the same in forward, and reverse.

Then:

Double kettlebell front squat:


2 x 8 @ (minimum) 60% of front-loaded squat 5RM


2 x 6 @ 70%


2 x 4 @ (up to) 85%


2 x 2 @ as heavy as possible



Today, percentages take a back seat to "scheme appropriate", in weight selection. Rest as needed between sets. If sets require interruption, or position breaks at designated weight, make an appropriate adjustment to the next set. Reminder: Position and range of motion always govern weight.

Powerful, organized double kettlebell swing clean on the way up, exact retrace of steps on way down; Set-up and re-set are never an afterthought. 



Then, 5 rounds of:

5 Kettlebell deadlift @ BW

5 Medicine ball clean @ (minimum/ recommended) 80lb. W, 90lb. M 

3L, 3R mixed-grip pull-up (Left overhand, right underhand/ Right overhand, left underhand)

5 "Airplane" push-up (Add plyometric/ weight as position and proficiency allow)

(Up to) :30 sec. rest/ assessment (performance evaluation and adjustment happen here)


All movements: Speed is not a substitute for form, or a replacement for full range of motion.

Scale bodyweight movements to full ability in each round, and take less than full-designated rest in any round that less is "needed".

Prime directives: Kettlebell deadlift and medicine ball clean should not start the same or appear positionally interchangeable. Pull-up is also a push, and push-up is also a pull;

Address both as such, and they will both improve.

And then, “Time under tension”:



Weighted hollow hold @ 15lb. W, 25lb. M


15 cat/ cow stretch +


15 calories Airdyne/ equivalent @ cool down pace



Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure(loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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