Greetings Great One! You wanna know what makes you so fantastic? Well…many things, but the one I want to recognize today is your dedication to excellence. You strive for peak performance, don’t make excuses, get things done, and lead/show/help others. That’s just one of the characteristics of a Lifetime Athlete and a Training Tribe member. You are outstanding!
This week’s MasterClass will be a Monday Morning Kickstarter, and perhaps you will want to begin your MLK day with a great discussion on a surprise collection of training, health, and diet topics. The show goes live on the 18th at 7:00am MST and I hope you can make it. Ring the Forum if you want to do it on a weekend evening…this can be done. We’ve had happy hour meetings as well. My goal is to get more folks involved so that you can get more info and guidance as well as party with yo peeps!
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OK…this is an exciting week because we get to test our training a bit. We ramp up the intensity and put all that jumping and dynamic movement together. As always, use your judgement and keep all your exercises safe and effective. Here’s what we need to post/share in the Forum. It’s the story of how you bettered yourself. With Workout A (the one with the tests), your goal is to perform that session 2x this week (even if you do nothing else) and ever so slightly better your score from test 1 to test 2. In a way this is called “training for the test” because we practice the tests in the first go-round and we increase performance in the second. Here’s an example of how the data should look:
| TEST | DAY 1 RESULTS | DAY 2 RESULTS | DIFFERENTIAL |
| Box Jumps | :20 for 20 reps | :17 for 20 reps | -:03 seconds |
| Standing Broad Jump | 5’7” (best of 3) | 6’2” | +7 inches |
There is a primary and secondary goal with these tests. First, better yourself. Second, get inspired and challenged by what others do. Even trash talk it up on the Forum if you so desire!
WEEK OF: 01-18-2021 (3rd week of month 2, Agility block, intensification/test)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 | Stability Ball 15 each Crunch Bridge Lo-Hi Xfer Back Extension Pike | KPI Test 1 20 Box Jumps for time KPI Test 2 3 x SBJ for max distance | Bench pistol squat 5-5-4-4-3-3-2-2-1-1 KB Turkish Situp 5-5-4-4-3-3-2-2-1-1 | Release your inner panther on those jumps |
| B X2 | Med Ball 15 each Toss Crunch Prone OHL Pushup Slams Thrusters | Cardio/Resistance alternations 10 rounds 30” aerobic, 30” lift Any aerobic mode, all at L2 (moderate) Bench Press Incline Row Seated OHP Pull-up RDL | Jump Rope 3 x 1’ | Keep all efforts light to moderate so you feel in control |
| C X2 | Positive Thinking | L1 CardioMojo Any mode 30-45’ | Plan a good deed for someone else | Use this oxygen opp to nourish your body and then serve others |
Workout A Breakdown: This is test day and it makes things a little more focused, maybe a bit more meaningful, and fun to be challenged. Go through the warmup routine by using some old-school stability ball moves. If you don’t have a ball you can approximate the moves by using your bench. Execution isn’t critical here, just move in those positions and feel your beast awaken. For the tests, practice each a couple of times (take several practice jumps like 2-3 of each). Rest fully between your tests to really get a good concentration of effort that represents your highest potential. Then record your results in the Forum before moving onward. The bench pistol squats and situp portion of Turkish getup are great strength/skill challenges that will also polish off your workout. This session is brief enough that it should be easy to do twice in one week. Those jumps are all about your cat-like agility.
Workout B Breakdown: This one is for all you beasts who crave a little more sweat in your workout. Prep with some med ball work and remember if you gots no medball you can use a small sandbag, sack of taters, bag of rice, gymbag full of dirty clothes, etc…just find a way to make this happen. You can do it. The main set involves using a cardio mode such as biking, rowing, walking, jogging (whatever you have and love) that you do for 30 seconds at our moderate Level 2 effort and you mix that with 30 seconds of the basic lifting exercises. 10 rounds will get you two sets of each of the lifts and a nice pump. Then finish up with three times one minute of the old jump rope (invisible version is fine). Everything should be so smooth like Santana.
Workout C Breakdown: The warmup or preparatory procedure is actually not a joke. Studies show that if you go into a workout telling yourself how much you are going to enjoy and crush the sesh, well that’s more likely to happen and to a higher degree. Since we are only doing an easy, restorative cruise, just tell yourself how easy it’s going to be and how great you are going to feel. The L1 cardio mojo is again a free choice option. Rhythm, breathing, and grace should flow for 30-45 minutes. Then, take all those endorphins and oxygen and find a way to be of service to another human being. Everybody wins!
Have fun with your training this week. I also hope your metabolic reset is going well and you are compressing your feeding window a bit now that you’ve gotten your pantry cleaned out and also eliminated the trigger foods. Don’t forget to get more weights for next month…bells, plates, institutional food containers…whatever you like! Rock on!