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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 double kettlebell swing clean, 5 burpee, jumprope selection)

7 rounds of:

3 Front-loaded squat @ (up to) 90% of heaviest implement 5RM (take 1-2 rounds to sensibly climb)

5 Back squat @ same weight, different implement only if necessary

3 Double kettlebell front squat @ as heavy as possible in each round

3 Pull-up (scaled to full ability)

1 minute rest/ assessment

If barbell is not the best choice for the front squat, use whatever allows for the most weight in the best position; Because double kettlebell front squat is already in play, this will be Goblet squat, medicine ball squat, or sandbag front-rack squat. Hard work, thorough positional evaluation and improvement, and scaled-to-full-ability double kettlebell front squat and pull-up in each round. No lazy lifts, no easy sets- and no shortcuts on position or range of motion! 'Scheme appropriate' choices.

Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. As usual, partner-assisted is the prefered scaling method; This will bring you to more, better, unscaled pull-up quicker than any other.

Then, 7 minutes of:

3 Burpee

50 Jumprope

Complete as many quality rounds and reps as possible. Breathe, hustle, and attempt no rest; If needed, keep it to three breaths or less, no more than three times.

No wiggling, no wandering.

And then, “Time under tension”:

Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)/ Farmer hold @ BW +

5 Kettlebell Sumo deadlift + 5 tipped-forward Sumo squat (these will be very different weights, but same low-and-mid-body position)

3 x :45 sec. low, hard, high-quality hollow hold/ rock +

15 cat/ cow stretch

Lift and hold in strong, organized kettlebell rack position. 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.

Hollow: Hold hard, and do not let up during :45 sec. round. If position breaks, be aware of where and when, but stay in the hold; There is value to that.


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