Greetings you amazing Lifetime Athlete and Tribe member! I hope by the time you are reading this you have completed your KPI tests for this month and are psyched about your results and future training/testing. Deloading is a term that applies to a slight reduction in overall training volume and intensity. This allows your body to recover a bit and make some gains prior to our launching into next month’s programming.
This week’s MasterClass will be on Wednesday, September 23rd from 1:00-2:00pm, MDT. This session will be an interactive version in our gym spaces (be prepared for guided movement) and we are going to break down your squat. We’ll discuss various considerations with alignment, body types, and techniques to help you get more out of your squat. I’ll be recording the session and sharing it so anyone who can’t attend can watch later. I did not record last week’s class as we only had a few participants and mainly went over the KPI test format. Here’s the ID and Password for our meeting:
ID: 84931907393
Password: 908856
WEEK OF: 9-21-2020 (conclusion of Month 1 of Block 1 with a deloading week)
| WOW | WARMUP | MAIN SETS | ACCESSORY | TIPS |
| A MWF | 5’ L1 jog 1 circuit of stretches | 15-30’ @ L1 | 1 x 20 yds of each drill (skip, high knees, shuffle, carioca), then 4 x 75 yd. striders (all 4 drills first, then 4 x 75 striders second) | Focus on recovery and energy conservation |
| B TTS | Dynamic Flow | 1 set of 20 reps, medium wt, using rest/pause technique. Goblet squat RDL BenchPress Pullup OHP Row | Iso Holds 30” Lunges and Dead hang only Wim Hoff pushups (30 rapid exhalations, then hold breath and rep until you have to breathe) | Polish movement Own shape and position |
Workout A Breakdown
Warmup: Jog 5 minutes at Level 1 (easy) intensity. Then perform 1 round of the 5 static stretches for calves, hamstrings, quads, hip flexors, and glutes.
Main: Run 15-30’ (your choice) at Level 1, going easy and smooth.
Accessory: Perform 1 round of drills (one rep of 20 yards each for skip, high knees, shuffle, and carioca). Then, after all drills are finished, do 4 x 75 yard striders working on good mechanics at about 75% max speed. Take as much rest as needed between reps.
Tips: Allow your body to recover this week, not pushing it. See how light you can make your effort while still putting in some decent work.
Workout B Breakdown
Warmup: Perform the dynamic flow as per usual at 30 seconds for each exercise.
Main: Execute one circuit of each of the major lifts, doing 20 reps each with medium resistance. Here’s the trick this week. We are doing “gitters,” in other words, no matter what it takes we are getting 20 perfect reps. In order for this to happen, use the rest-pause technique in which you bang out a few reps, then stop before your form gets sloppy due to fatigue…rest a few seconds, and then do a few more. Keep this going until you “git” all 20. Good job!
Accessory: Just do Iso Holds for the lunge and dead hang at 30” each. Now, you get to do the Wim Hoff pushup method. Take 30 rapid, medium breaths with strong exhalations, hold your breath, and knock out as many pushups as you can until you have to breathe. As always knees or feet are fine as well as any hand placement that works best for your unique beast.
Tips: Try to polish your movements, making every rep a work of art…such that an onlooker would say “Aahhhh!” Develop an ownership and total control of every position and shape in which you use your body. You are a master of physical art.
Keep up the good work and see you in the squat festival! You are fabtacular!