Hey! Did I mention you were awesome? Oh my my, oh hell yes (Thanks TP)! This week has some absolutely tasty training treats for us Tribelings. We’re communing with nature, breathing our way into multiple positions, and crushing 12 hours of Power, to name a few things. Your med ball gets a bit more work, and we even introduce the landmine into our training library. Wow!
This week’s MasterClass on Zoom is on Thursday, November 12 at noon, MST. We will be covering several topics pertaining to movement quality and answering all member questions.
ID: 84931907393
Password: 908856
WEEK OF: 11-09-2020 (2nd of 4 weeks of Month 3)
| WOW | WARMUP | MAIN SETS | ACCESSORY | TIPS |
| A MWF | Positional Breathing: 10 cycles in hang, OHP, quadruped, and full squat | Nature Hike 30-90’ @ L1 | Dynamic LE stretches with strap x 20 each: SLR Knee flex/ext Calf Pump Prone Quad | Goal for week:Master the art of recovery training |
| B1 Tue | Med Ball Activation 15 each Lateral chop/lunge Giant swings Reverse Locomotive Overhead throw/situp | 2 straight sets each exercise, first at 6 reps, second to RIR 0, all medium resistance, short rest between sets, long rest between exercises Low incline bench Incline DB row SB front box squat Straight leg SB bench bridge | Inchworm push-ups to fatigue Inverted kettlebell rack carry 2 x 50 ft (one left hand and one right hand) | Goal for week:Increase reps in set 2 of main lifts over last week |
| B2 Thu | (no warmup needed) | 12 hours of power Every hour for 12 hours do a set of pushups and a set of bodyweight squats (any number you like) | (don’t need to dress out, just rep out) | Minimum target to accumulate is 120 pushups and 120 squats |
| B3 Sat | Med Ball Activation Pogo jumps and Slams 2 rounds of 10 each | Landmine asymmetric squat and press, 6 x 30” on/ 30” off, alternating sides each set Eccentric lowers from pullup, 5 seconds per rep, 6 sets of 6 reps | Bench reverse hypers and crunches, 20 each | The pullup negatives will make you sore but don’t worry |
Considerations for this week: We’ve got some diverse workouts that allow us to accumulate volume in our quest toward ultimate beastly durability. Have fun with the new moves. Experiment and practice them a bit before adding intensity in the sessions.
Workout A Breakdown: We are keeping the A session in a very restorative mode. Begin with positional breathing (normal rhythm) for 10 reps in the hang, overhead press, all 4’s, and full squat. This will improve lung expansion and ribcage mobility. Then launch into an easy, Level 1 nature walk of 30-90 minutes. Hit the strap stretches afterward in total bliss. You can certainly use other modes of exercise if you like, just make sure it feels relaxed and non-stressful. There really is an art form to doing recovery training and not pushing it. Relax and enjoy!
Workout B1 Breakdown: What a zesterfest! This tasty training treat has little change from last week. Bump up your med ball activation movements to 15 reps. Same great action on the main lifts, but try to beat your set 2 numbers from last week. The accessories change things up. Now you are doing an inchworm pushup progression to fatigue, then walking your 2 x 50’ loaded carry with an inverted kettlebell (or dumbbell) in one hand.
Workout B2 Breakdown: This sesh is all about rep accumulation. You don’t have to dress out or warm up. Simply bang out a set of pushups and a set of bodyweight squats every hour for 12 hours. You pick the numbers. Goal is to get 10 reps of each as a minimum each hour, 120 for each in a day, and 240+ for your total. This is a cool way to perform “street-clothes” training and sneak in a lot of volume.
Workout B3 Breakdown: Now we shake things up with med ball pogo jumps and slams, 2 rounds of 10 each. You can use any object if you don’t have a med ball, and arrest your throws without releasing…just absorb the force carefully. Set up your landmine by taking the plates off one side of your barbell and placing it in a corner with some padding such as an old towel. You can also hang your kettlebell on a dowel or pipe and hold onto it in a pinch. The squat and press exercise is a total body push movement. You’ll end up getting 3 rounds of 30 seconds on each side, separated by 30-second rests. Move to pullup negatives and defy gravity with slow lowers. Don’t be surprised if this makes you a little sore…it’s good work. Finish with 20 reverse hypers on bench and 20 crunches. This workout is brief but it will leave you feeling fully activated.
Have a fantastic week of training and let me know if you have any questions by posting them in the T2 member forum or hitting me up in the MasterClass. You Rock!