Greetings once again you spectabulous BEASTS! This is going to be a great week. We’ve got some adjustments to the training system and our glorious KPI test on the weekend. Pure fun!
The MasterClass this week will be on Friday, September 18 at 9:00am MDT. I’ve got a number topics to cover and also want to make sure everyone is feeling very clear and confident regarding the KPI test, so bring your questions or put them in the T2 Forum for me to address (and many thanks). The MasterClass ID and password are:
ID: 84931907393
Password: 908856
For any Tribe member who is in the local Gallatin Valley area, I’ll be hosting a meetup and performing the KPI test on Saturday the 19th at Belgrade High Track at 6:00 pm.
WEEK OF: 9-14-2020 (Train Monday thru Thursday, KPI test on Saturday, Fri/Sun OFF)
| WOW | WARMUP | MAIN SETS | ACCESSORY | TIPS |
| A M/W | L1 5’ Drills 1 x 20 each with a 75 yard strider after each drill | 30’ L1 | 2 circuits of all stretches | Snappy footstrikes Controlled breathing |
| B T/Th | Dynamic Flow | 2 circuits 12 reps (light, medium) plus Iso’s @ 20” each Goblet squat/dead hang RDL/pushup (top) Bench/lunge (L forward) Pullup/lunge (R forward) OHP/squat Row/pushup (bottom) | Max Pushups 30” | Make movement art Stack and conquer challenge |
| KPI Test SAT | As per Workout A followed by Dynamic Flow | 5k Time Trial Max Pushups in 1’ Dead Hang for time Lunge hold for time each side | Extra walking, hydrating and stretching afterward | Ample rest during KPI tests Record results in table, post to forum |
Workout A Breakdown
Level 1 LIST locomotion: Walk or jog for 5 minutes at a Level 1 (easy) effort with a conscious effort to “move pretty.” Let the workout come to you.
Drills and Striders: Perform 1 x 20 yards of each of the following: relaxed skips, high (moderately) knees, side shuffle with arm swings, carioca (crossover grapevine). Rest for a few seconds after your drill, then run a 75-yard strider after each drill. Try to take the lightness/quickness of each drill into your running.
LIST Loco: 30’ at Level I intensity, working on smooth, steady, and comfortable motion. Don’t overthink this, just cruise along.
Static Stretches: Perform 2 circuits of 15-20 second holds in basic stretches for calves, hamstrings, quads, glutes, and hip flexors.
Workout B Breakdown
Dynamic Flow Activation: This is a series of dynamic activation movements in which you perform 30 seconds of each exercise to both assess and prime your mobility and execution (no change in the warmup flow).
- Toe touch/sky reach
- Side bend/reach
- Trunk twist
- Air squat
- Push-up
- Prone 8-4 taps
- Prone alternate arm lift
- Supine 9-3 taps
- Alternating leg lift/shin touch
- Single leg bridge
- Alternating Knee to chest squeeze
Basic Movement Pattern/Iso Supersets: Perform 2 circuits of paired supersets in which a basic movement lift for 12 reps is immediately followed by a 20” isometric hold as specified in the list. In the first circuit, use a light resistance for each exercise, and a medium one in the second. Rest as needed.
- Goblet squat/dead hang (bottom)
- RDL/pushup (top)
- Bench press/lunge (left forward)
- Pull-up/lunge (right forward)
- Overhead press/squat (mid)
- Diagonal stance row/pushup (bottom)
Pushup Endurance Reps: Hit as many pushups as you can in 30 seconds.
KPI Test Breakdown
5k Time Trial: Unless you need to change up your schedule, this session is on Saturday. You can use any course you like, such as a section measured with GPS watch, bike, car, etc. My preference is to use the track since it is easy to run 12 ½ laps and not have to watch where you place your foot or look out for traffic, dogs, etc. Use the same warmups we have practiced this week, doing the jog, the drills and striders, and the dynamic flow. Try to pace your 5k fairly evenly, but this is the first go-round so don’t worry too much about that. Afterwards, be sure to walk a bit and do some stretching and hydrating as needed.
Movement Pattern Tests: These will follow the 5k run after you are fully recovered. We’ll test out on the pushups, the dead hang, and the lunge holds (in that order). Take as much rest as you need to ensure quality performance in the tests. Following that, get plenty of easy walking and stretching in until you feel completely recovered. Copy and paste the table below for your usage, record your results, and post them on the T2 Forum (unless you don’t want to) along with any comments or questions. We’ll be using these markers to shape training as a source of conversation.
| DATE | 5K TIME Min:sec (3.1 mi) | HANG TIME | LUNGE TIME | PUSHUPS reps in 1’ | TOTAL SCORE (5k time – hang time – total L/R lunge time – pushup reps) |
| Left: Right: Total: |