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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 back rack, 5L, 5R kettlebell back squat, 3L, 3R kettlebell back squat @ heavier)

Back squat:

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

1 x 7 @ 75%

3 x 5 @ (up to) 90% of 5RM

1 x 5 @ 75%, 3/1000 @ top

Kettlebell back squat (single):

1 x 50 @ minimum 1/2 BW

If barbell sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Break kettlebell sets into no less than 5 reps, and adjust by side as needed to be sure to end with a total of 25L, 25R. Reminder: Position and range of motion always govern weight, regardless of implement.

Today: Perform 3 really slow push-up (like our recent Abmat sit-up: Patient on the way down, patient on the way up) and 1 chin-up + 3/1000 hold @ top immediately following each set of squat, and rest up to 1 minute after three movements are complete.

Then, in order, uninterrupted, and violently:

50 Stacked-hand kettlebell swing (5 x 5L, 5R) @ (minimum) 1/4 BW/ scaled to ability

50 Tipped-forward mace/ hammer squat (5 x 5L, 5R- yes, top-to-bottom hand matters...) @ scaled to ability

50 Bodyweight row (Overhand, barbell)

Mechanics and range of motion govern weight in both movements; Keep weights moderate and challenging, and adjust as needed if position involuntarily breaks.

Stacked-hand kettlebell swing: If position or transitions are in question, please reference our video and practice before applying.

Tipped-forward squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.

Short, specific rest should be needed, if this is indeed performed to full ability. Harder, not faster.

And then, “Time under tension”:

100 yd. Farmer walk @ 1/2 BW (50% in each hand)  +

10 x :10 sec. 1-arm plank hold, each interval ending with a hard, perfect "Floor-to-feet" (which, of course, requires two arms... ) +

15 calories Airdyne/ equivalent @ cool-down pace +

15 cat/ cow stretch

Adhering to details and staying mindful and composed in cool-down is as important as doing so in the warm-up, or the training day itself. Additionally, it proves that we can do so when taxed, tired, and partially compromised... which is the true point of all of this.


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