You are Tribetacular! You’ve been doing a fantastic job with all the training that we have been crushing. Endurance is increasing across the group, as I’m seeing improvements in aerobic fitness in your 5k runs, and great fatigue resistance in your rep counts with many of the dynamic and functional movements in which we are engaged. You are truly epitomizing the mojo of the Lifetime Athlete!
This week’s MasterClass will be on Monday, October 26 at 10:00am MDT. The meeting ID and password are ID: 84931907393
Password: 908856. This week I’m going to be sharing some information about training workload and how you can customize and project your own Tribesesh to get the absolute greatest gains, my sistuhs and bruthas.
WEEK OF: 10-26-2020 (5th of 5 weeks of Month 2, Deload and Consolidation with “Steps and Reps”)
| WOW | WARMUP | MAIN SETS | ACCESSORY | TIPS |
| AX4 | Breath Work: 30 slow breaths in through nose on 4 count, out through mouth on 6 count | Easy hour at Level 1 any exercise or activity | Repeat breath work | Goal for week >40k steps or equivalents |
| BX2 | Tubing: 10x per side Reaching row Rotating press Trunk twist Cross Body push/pull OHP from Iso lunge Forward leg drive | 2 circuits of 10 reps each, all light resistance with minimal rests Sandbag thrusters Bilateral RDL Alternating back step DB lunge Single leg push-up Bodyweight row Bench press w/legs up BB curl Alt OHP from kneeling Sandbag hip lift on bench Hanging knee raise | Basic leg stretches | Goal for week 640 reps |
A Breakdown: There is only one version of Workout A, and the goal is to get 4 sessions done this week. We’ll continue this week with flexible programming, in which you pick the days you want to do the workouts. After a long month of very focused training, let’s go super easy and unstructured with an hour of easy Level 1 activity of your choice. This could be walking, cycling, jogging…even leaf-raking. Nourish your body with oxygen and circulation, and let it recover from the last few weeks.
B Breakdown: Shoot for two seshes of the B Workout, but note that this will have a bit more overall duration. We’ll be covering a lot of conditioning bases in the gym, so the volume is substantial, but everything is done at low intensity. This is essentially the tubing warmup we have been using this month followed by two circuits of 10 exercises. By the way…in the video I forgot to mention that you should run through your basic lower extremity stretches at the end of all that lifting. I imagine you would be inclined to do so anyway.
Looking ahead to next week, when we start a new month that is the third and final month of this block (can refer back to the intro info for a look at the annual training plan if you need), you’ll need your barbell, med ball, and rope/strap to be ready for action. I’ll suggest some suitable alternatives as well.