Hello Tribe Member! You are magnificent! In this amazing and oh so special third week of November we will be addressing the intensification of training and performing some KPI tests. You’ll find that your global athleticism has been upregulated, and your results will be astonishing. I’m also anticipating that you’ll register a reduction in resting heart rate as your body becomes more efficient. This week features a flexible application of training days.
Our T2 MasterClass will be held on Tuesday, November 17 at noon-1:00pm Mountain Time. We are going to be performing a live virtual video workout, so show up dressed out and ready to rock and roll. We’ll do a complete run-through of Workout B, and we’ll include a bonus calisthenic circuit in lieu of the cardio component in the Accessory section. Afterward, we’ll perform some static stretches as we discuss all things health and performance. Can’t wait to see you there.
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WEEK OF: 11-16-2020 (3rd of 4 weeks of Month 3, intensification and KPI tests)
| WOW | WARMUP | MAIN SETS | ACCESSORY | TIPS |
| AX 1-2 | Super slow tip and touch (flamingo) 10 per side | Free choice aerobic (any mode) 30-60’ @ L1 | Dynamic LE stretches with strap x 20 each: SLR Knee flex/ext Calf pump Prone quad | Goal for week: Improve the feel for L1 |
| BX 1-2 | Med Ball Activation20x each Cross bench situp/press Press from squat Overhead squat | Big Sammie x 2 25 Bench press (rest/pause), medium weight 2’ Dead hang (gitter) 25 Bench press (r/p), heavy weight | 10’ L2 Run, bike, row, etc. | Goal for week: Recover rapidly between different movements |
| KPI X 1 | 5k run at L1 | Max pushups 1’ Max L/R Iso Lunge Max Dead Hang | Walk, stretch, and hydrate | Goal for week: See how easily you can run 5k, Match or beat prior exercise numbers |
Considerations for this week: The flexible session scheduling allows you to grab your workouts where you can. In this manner you can get in at least one round of Workout A and one round of Workout B, and still be fresh and ready for your KPI test sesh.
Workout A Breakdown: This is just an easy cruise in any mode you prefer (hike, jog, bike, etc.) at Level 1 (easy) intensity. Preclude the locomotion with 10 controlled tip and touch moves on each leg. Do all on one leg then all on the other (don’t alternate). Finish up with your strap stretches. Goal here is nourishment of the bod with oxygen and circulation, and really getting dialed into easy steady-state effort. If you wear a heart rate monitor, there should be a really flat line to your graph with no spikes.
Workout B Breakdown: This is a quick blast in the gym, and it uses both some familiar and new patterns, with a different methodology. Get activated by doing 20 reps each of 3 different med ball moves, the cross bench situp and chest press, the incline press from an iso squat, and the squat performed with an overhead lockout on the ball. This is a great rev up. Then we’ll do 2 rounds of the Big Sammie. This is a sandwich of excellence. Select your medium dumbbells, then use rest-pause technique to perform 25 reps of flat bench press. Rest-pause is simply where you perform as many reps as comfortable, then pause for a few seconds in the exercise pattern (can use top or bottom of bench press but top will be easier), then lift again until you either need another rest or hit your 25 reps. Jump off the bench and use a “gitter” method on the dead hang for 2 minutes. This is where you basically use rest-pause again until you get or “git ye” all 2 minutes of hanging. Shake our your arms and hands and take a few deep breaths between hang bouts. Then return to the bench press but now do your 25 r-p reps with a heavy weight. Do 2 full rounds of this sequence. Finish with a steady L2 (medium effort) cardio experience for 10’. If you are attending this week’s MasterClass on Tuesday, I’ll guide you through the workout and also offer a circuit training alternative for the cardio work.
KPI Test Breakdown: This week we are revisiting the familiar measures of endurance that we have used previously, with one exception…go easy on the 5k run. Instead of seeking your fastest time, look instead for the most smooth, comfortable, economical, and efficient running experience. Your body should be very proficient with that steady gear and we want to emphasize the subjective aspect of locomotion. Then, once fully recovered, do your other tests. Max pushups in 1 minute should really look good. The lunge and hang times will probably go up as well. This month you don’t have to tally your score, but put some comments on your performance in the T2 forum. We’ll use the data for discussion as we move along.