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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: 5L, 5R kettlebell back squat, 5 kettlebell high pull + Goblet catch)

7 rounds of:

5 Back squat @ (up to) 85% of 5RM

10 mace 360 (or 6 kettlebell halo)

5 Pull-up

(Up to) 1 minute rest/ assessment

Do not mistake partitioning into rounds as denoting conditioning; It is simply a strength + accessory set (as we often do) with a different visual and timing structure. If squat sets require interruption, or position breaks at designated weight, make an appropriate adjustment to the next set. Additionally, take the number of sets required to safely reach 85%, and stay there as long as uninterrupted sets are possible.Reminder: Position and range of motion always govern weight. Set-up and re-set like you want to succeed in the lift; No lazy set-ups, no soft reps.

Then, 7 rounds of:

3 Kettlebell high pull + Goblet catch @ as heavy as possible in each set

1 Pull-up

:30 sec. rest/ assessment (weight, and variation)

Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate.

Single pull-up should be scaled to full ability in each round; Put in what you expect to get out. One only equals "just" if you make it so. 

And then, violently:

30 calories Airdyne/ equivalent

Today, use both arms and legs, force the pace, and note time to completion. Drive power from your midline, move the bike with your whole body, and empty the tank. 

And finally, “Time under tension”:

50 "Prison" walking lunge +

15 cat/ cow stretch

Lunge is unweighted but not un-braced, well-organized, and performed at a cool-down pace.


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