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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, no matter the pace at which we are improving, there are most certainly things that are not doing so as quickly as others; Identify them, assess them, improve them- And ask for our help! Please and thank you. _______ (Specialty warm-up: 10 dowel partial pull-over + 3/1000 hold, 10 bench press @ 1/2 BW+ 2/1000 @ top, 5 straight jump) =Bench press:

1 x 5 @ 50%/ scheme-appropriate, each with 5/1000 @ top 5 x 10 @ (up to) 60% 1 x 10 @ 50%, each with 2/1000 @ top Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next.

Reminder: Position and organized execution always govern weight, and “locked out” always includes a hard, observable stop-and-set. Then, 5 rounds of: 7 Goblet squat @ uninterrupted, challenging, scheme-appropriate 5L, 5R Kettlebell floor press/ Mace front press @ scheme-appropriate and as heavy as possible in each round (Up to) :30 sec. rest Position governs weight; Attentive, powerful lifts throughout. If mechanics erode or sets require interruption at chosen weight, adjust accordingly and continue safely.

Presses: If both tools are available, and proficiency is possessed in each lift, you may alternate by round as desired.

And then, for max calories, and as quickly as possible: One minute Airdyne sprint/ equivalent :30 sec. @ 30% of max RPM :30 sec. Airdyne sprint :15 sec. @ 30% :15 sec. Airdyne sprint 30 Push-up 30 Straight jump @ 15lb. W, 25lb. M 15 Pull-up Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output (RPM) from previous outing in initial sprint; Matching effort should go without saying. Transition immediately and aggressively from Airdyne to push-up, and so on. Scale push-up at first sign of inappropriate adaptation; Range of motion and mechanics are never a suggestion. And finally, “Time under tension”:

15 Sumo squat @ heavier, better15 calorie Airdyne cool-down 15 Cat/ cow stretch


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