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203:01

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.

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203:01

(Specialty warm-up: 15 dowel partial pull-over, 10 kettlebell Good Morning, 15 partial pull-up- 5 overhand, 5 left, 5 right)

25 Kettlebell deadlift @ BW

Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality (Ex. 5 x 5, 10 + 10 + 5, or 15 + 10).

Deadlift:

10 x 2 @ (up to) 90% of 5RM

Again, provided position is safe and sound, use several sets to climb, and stay at 90% for as many sets as make sense. Especially if BW is a tall order in the kettlebell lift and has begun to drain the tank, this will require significant focus. Make sure you use it, and make sure they use it; Soft equals sketchy, especially when combined with inattentiveness.

Then:

25 Kettlebell deadlift @ BW

As above- provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality (possibly smaller than above).

Neither set of kettlebell deadlift is a race, and neither is a conditioning piece. Same details as 90% of 5RM.

And then, as quickly and efficiently as possible(remembering that smooth equals fast, and that sound positioning mitigates fatigue):

50 "Tall slam ball" @ 10/12 W, 12/14/16 M

15 Push-up

5 Inchworm

50 "Tall slam ball" @ 10/12 W, 12/14/16 M

5 Inchworm

15 Push-up

No designated rest here; If needed, keep it short and specific, and take between sets, not during. Endeavor to complete a full set of each movement with expert positioning prior to resting. As always- push-up positioning is not a guess, and range of motion is not a suggestion. Perform and scale accordingly. Thank you.

And finally, “Time under tension”:

3 x 10 Mace front pendulum @ minimum 12kg. W, 14kg. M (Posture and grip practice/ development- not conditioning. Heavy, please.)

15 Airplane push-up (chin, chest, and hips all "land" at the same time, and also lift at the same time... )

15 calories Airdyne/ equivalent @ cool-down pace


15 cat/ cow stretch (like you mean it... )

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