When you are in the TRIBE, YOU TRIUMPH over Trials and Tribulation. And that’s not trivial talk! This is going to be yet another fantastic week of tasty twaining because we are exploring cat-like capacities and introducing the concept of the scalable microworkout. A true treat of terrificness! December is a 5-weeker and we have the added luxury of hitting some fun seshes prior to dipping into KPI land next week.
This week our MasterClass moves to the Coffee Kickstarter! We launch the week on the morning of Monday December 14 at 7:00am MST. This week’s topic is especially timely. We are going to dive deeply into the sesasonality of training. We’ll examine how circadian biology operates within our beast and how to optimize our movement methodologies. I’ll also be providing some supportive content on the pod and blog.
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WEEK OF: 12-14-2020 (3rd week of 5 in Agility block, month 1, intensification)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A x2-3 | Sidelying Mobiflow 3 reps each Quad Glute Ham Trunk | Jump Circuit x 2-4 (1 jump + 8 reps ex) Frog jump/pushup Deep CM jump/pullup Impulse jump/OHP Approach jump/bent row | Slider Work 20”on/20” off X 2-4 Bridge Curls Plank Tucks | Practice being capable of exploding upward from any position |
| B x2-3 | Sidelying Mobiflow 3 reps each Quad Glute Ham Trunk | Footwork Circuit x 2-4 Y Balance taps x 15 each foot Square jumps 2 x 8 KB square crouch walk 2 x 8 Lateral hopovers x 8 | KB Blast Gobsquat/pushup/swing x 15-10-5 no rest | Focus on moving in any direction like a cat |
Workout A Breakdown: This week the sessions are somewhat brief. This is because we are using a bit more intensity and tissue loading, but also because a quick workout is easy to fit in during busy holiday times. Kick things off with the sidelying mobility flow or “mobiflow” series.
- Lie on your side and pull your heel to butt, stretching the quads.
- Then pull knee to chin to get at the glutes.
- Next straighten leg up and say howdy to the hammies.
- Finally, fold the knees and rotate the neck, shoulder, and trunk in the opposite direction.
- Do 3 reps on one side, then 3 reps on the other.
The jump circuit is performed in this manner: Do only 1 jump onto the height you desire (board, stool, box, table, etc.), step down carefully, and then bang out 8 reps of the paired exercise. Rest all you need and focus on quality as you progress through. Do 2-4 circuits depending on your appetite for training.
- The frog jump blasts out of 4 points of contact and emphasizes taking the body from max flexion to max extension.
- The deep counter movement jump allows you to do a slow half squat and concentrically recruit anti gravity function.
- The impulse jump uses a quick compression prior to launch.
- The approach jump allows you to do a hop or scoot to preload your springs.
The slider series is conducted on a smooth floor (wood, vinyl, polished concrete, etc.) or a slide board using old rags under your shoes. Feel free to be creative in the setup but look for a low coefficient of friction my friend.
- Bridge curls are performed by simultaneously lifting the hips and drawing your heels up underneath them. You can experiment with feet flat or toes up but if your hamstrings cramp it is a sign of weakness to be overcome (I have this problem).
- Plank tucks are essentially the opposite movement. Place your hands on dumbbells. Put the towels under your toes. Keep hips up as you vacuum your feet up and under then control the thrust back out.
Workout B Breakdown: Begin with the sidelying prep. Then hit the main set of the footwork circuit.
- Y balance taps are to be done one leg at a time. Balance on one foot as though you are standing on the intersection of an inverted “Y.” From this position, bend your stance leg and reach out and tap the unloaded leg as far as you can reach forward, back left, and back right. This can be deceptively challenging and frustrating. Go slowly and try to both increase motion and match it up from side to side.
- Square jumps are basically doing moderate jumps in a square pattern. 2 feet out and 2 feet in. 8 hits one way then 8 the other. Try to keep your square nice and symmetrical and don’t turn it into a dexahexapolytetracrapadon.
- Then hold a kettlebell in front of you, assume a half squat crouch, and repeat the square pattern stepping one foot at a time.
- For the lateral hopovers, use a board or very low box. Practice bopping up and over using alternating feet.
After all that, you’ll be primed for the accessory work which is a Kettlebell Blast. Use a moderately heavy KB or DB (or cinder block) and perform a continuous, descending rep extravaganza. 15 goblet squats, 15 pushups, 15 swings, then 10’s, then 5’s. No rest until you are done but not because you are wicked. Make the bell your beyotch and hold it like you mean it. No limp wrists or loose backs. Connect your butt to wrists like an oil rig.