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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: 10 dowel partial pull-over into accurate back rack, 5L, 5R kettlebell back squat)

Back squat:

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

5 x 7 @ (up to) 75%

1 x max rep @ 50%

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 a break in either ends a max-rep set. Also: Each rep stands up straight for a full, stopped, minimum 1/1000; This both signifies the end of a great rep, and reminds us to re-brace before dropping into the next one.

Always useful to remember/ remind: Where the weight is loaded is far more important than what the weight IS; We are fortunate to have other sound options at our disposal if people do not move or function well with the barbell. Earn both the implement and weight you want to lift.

Then, 15 minutes of:

10 Kettlebell halo + 2/1000 extension

5 Inchworm

100 Jumprope

No designated rest here. Kettlebell weight is scaled to ability, and should pose a challenge in each round; For most, lock-out (position and duration) will govern weight.

Remember/ apply: The kettlebell halo + extension is simply a differently-directed strict press; All bracing and pressing strategies apply to both, including "wings down", not out. Mind the transitions, breathe with intent, and hustle throughout.

And then, “Time under tension”:

Bar hang +

50 "Prison" walking lunge @ cool-down pace +

15 cat/ cow stretch

Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in bar hang, you may stop if desired. If time is under two minutes, continue, and accumulate at least two total minutes.

Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.


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