Happy Thanksgiving you Terrific Tribester!
This week wraps up our 3-month training block in which we emphasized endurance. We’ll deload and have some fun consolidating and realizing our gains, and prepare for next month’s transition into an agility focus. I’m hoping you have crushed your KPI’s and have posted some amazing results in the T2 Forum. I also wish you a safe and healthy holiday with feasting, fellowship, and celebration.
Our MasterClass goes off Tuesday the 24th at 7:30am MST. We are going to be discussing the seasonality of peak performance via training, eating, and sleeping. We’ll use ancestral biology to become evolutionarily consistent beasts.
ID: 84931907393
Password: 908856
WEEK OF: 11-23-2020 (4th of 4 weeks of Month 3, deload and consolidation)
| WOW | WARMUP | MAIN SETS | ACCESSORY | TIPS |
| A X 1-2 | Sensory work: Iso Flow, 10 seconds each, 2 rounds Left lunge Full squat Pushup top Pushup bottom Full squat Right lunge | Agility resistance,2 circuits 10 reps each Med ball pushup Sandbag alt split jumps Bodyweight Row DB jump squats KB Swings | Dynamic LE stretches with strap x 20 each: SLR Knee flex/ext Calf Pump Prone Quad | Own position and posture |
| B1 X 1-2 | Tubing x 20 each Crunch/stiff arm pullover Squat/overhead raise | Carry Series, 2 circuits, 100’ each (any load) Farmer walk Suitcase Carry Side rack Overhead lockout Bilateral front | Run or bike 2’ L1 6 x 10” L3/50” L1 active recovery 2’ L1 | Go hard, strong, and safe |
| B2X 1 | Hormesis Shower Finish with 2’ as cold as you can take | 2 hour Power Hike with 10 squats and 10 pushups every 10 minutes | Sauna, hot tub, hot bath, or wear sweatsuit by the heater or woodstove | Appreciate the adaptive response to thermal stress |
Workout A Breakdown: This tasty sesh begins with some sensory awareness work, i.e. how you can assume, maintain, and OWN a position. The isometric holds are for 10 seconds each and progress through lunge, squat, pushup, and back out. Then we go into a couple of quick circuits of big movement patterns at 10 reps each. The med ball pushup forces a narrow hand placement and contact strength. For the alternating split jumps, go for a total count of 10 (5 per leg) and you can load it any way you want. I love the sandbag but barbells, dumbbells, weight vests are all cool. The bodyweight row can be set up on your pull-up bar as we have done in the past, or by using a broomstick across two chairs, etc. For the jump squats, use light dumbbells held at your sides and concentrate on exploding up, but don’t worry about getting too far off the ground. Kettlebell swings make a solid finale. For accessories, hit your strap stretches. This workout can be done once or twice this week as your whimsy and schedule determine.
Workout B1 Breakdown: Ahh, yes, the mighty B1 splash of effervescence! New activation moves with the tubing, both using a low anchor. For the crunch/pullover you’ll lie on your back with the anchor overhead. With the squat/raise exercise you’ll ascend and expand like a might Phoenix rising above the ashes and screaming in defiance. The carry series is really CARRYPALOOZA! Some of the moves will be straight up 100 feet for the bilateral carries. The unis are done 50’ left and 50’ right (remember single tick mark equals feet or minutes — in this case it’s feet). 2 circuits of this madness if you please. Then, via running or biking, we do some pure sprint work. Short warmup, then blast all out (or close…be safe) for 10 seconds, go super easy for 50”, then repeat 5 more times. This is a real ass-kicker if you do it right. It’s true HARD and EASY, no yellow stuff (mid range). Don’t even look at your HR monitor, it’s meaningless for this type of workout. Focus inward on producing your best effort and tell the world you are a monster (don’t wait for a device to suggest who you are).
Workout B2 Breakdown: This is the BLACK FRIDAY BOMBER. Don’t shop, simply rock (train) like a beast and don’t drop! If you get the chance to have several hours without interruption where you can focus on ultimate performance, go on a hikeabout that has 10 reps of pushups and squats every 10 minutes. Bracket the sesh with cold shower hormesis to upregulate your immune system and CNS activation (plus fat-burning), then finish with a bit of heat stress (however you can do it) to speed recovery and enhance aerobic fitness. All those things are proven by research.
Looking forward to next month, we’ll be moving all indoors and doing some zesty gym training that will restore your natural mobility, stability, fluidity, and reactivity.