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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. Lastly: We observe more clearly each week that skill work- deliberate, detail-oriented, quality-over-volume skill work- is the most significant difference between those that do well, and those that truly do their very best; Ongoing progress is only limited by our willingness to keep hunting it. __________________

THIS WEEK: Accumulate 10 minutes in an excellent hollow hold + 250 hollow rock, partitioned and performed whenever and however you'd like! Well-timed or poorly-timed, good strategy or bad, valuable information will be present for those that are looking... People also chose to practice L-sit as an addition to the directive above. That is an excellent choice. ALSO THIS WEEK: Please place deliberate focus on and provide directive towards fully braced, knees-out, and violent (with heels down) explosion out of the bottom of all level-change; All hinge and squat variations included. One of the only "negatives" of effectively constructing midline stability in the ways that we do, is that many are able to ascend without the appropriate bracing or violence of action, simply because they are strong enough to pull it off; Just because we can does not mean we should. Especially and always in areas where it may increase risk or limit potential! Thank you. _________________________________________ (Specialty warm-up: 5 Kettlebell Good Morning @ (recommended) BW, 10 dowel partial pull-over into back rack, 5L, 5R kettlebell back squat @ 1/2 BW) Deadlift:

7, 5, 3, 3, 3 Back squat: 1 x 25 @ 50% of 2RM, each with a full, organized, stopped 2/1000 pause at top Rest reasonably between sets; “Generalist” weights require generalist rest. Deadlift: Weight increases each set (denoted by commas). Begin at a moderate, challenging weight (no more than 65% of 2RM) and end as heavy as possible for a powerful, full range of motion, 3- Not 2, rest, and then 1; Especially today, 3 = 3. Both: Each rep/ set should be difficult, violent, and positionally sound. Lock out (stand up) in each rep should leave no doubt as to the finish of the lift. As always, position and range of motion govern weight in both movements. Then, 5 rounds of: 15L, 15R 1-arm kettlebell swing @ scaled to ability in each round 5 5/1000 Underhand bodyweight row 100 Jumprope (Up to) 1 minute rest/ assessment This is quite a few swings- adjust weight by round as needed, and- if working to full ability- expect to. Position and power govern weight; Hinge is a hinge- always- and locked-out is locked-out, always. Mitigate fatigue through rabid attention to detail and focus on exceptional position.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you.

5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. And then, “Time under tension”: One-minute Farmer hold @ one interval above BW + 50 walking lunge @ cool-down pace w/ 15lb. W, 25 lb. M bumper + 3 x :30 sec. full-effort, positionally vigilant hollow hold + 15 cat/ cow stretch Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just over half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one. 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 move forward. Brace before you drop in each rep, just as if weighted. Develop good habits by practicing sound strategy.


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