Okey Dokey! I want to commend you on reaching the final week of month 1 in our strength block. You’ve mastered quite a bit of lifting technique, volume, and methodology. This hasn’t been easy but it will pay huge dividends in your beastly capacities. We’re cruising into a deload week that features a reduction in volume brought about by less sets and the options to reduce workout frequency. If your joints are feeling the effects of the past several weeks, this will allow you to rebound.
On Saturday the 20th of February at 9am MST there will be an exciting MasterClass Workout. We’ll be doing the “MiniHyrox – Bike Version” and it should prove to be quite zesty. Based loosely on the concepts of the Hyrox World Series of Fitness (in which they competed at redline alternating 8 rounds of running 1k on the tread and then doing events like sled pushes and wall balls), our version will be a 40-minute workout that is decidedly more mid-range in application. As far as the MasterClass portion (small) will go, I’ll break out the giant whiteboard and give a brief explanation on zones of intensity, interval applications, and technique pointers. Then we’ll get right after it. Whole thing will take about an hour. There will be a little time for cooldown, stretching, Q & A, heckling, trash-talk, and the usual. All you need is an exercise bike and or trainer, a mat, and two objects you consider medium and heavy weight. I’ll use two kettlebells, but two dumbbells or sandbags are great. Cinder blocks, med balls, sacks of taters…whatever you’ve got…anything works. And if you gots no bikie, just yog in place like Veronica (thanks Anchorman!). Everything will be sketched out on the whiteboard, but just as a teaser, you’ll basically be doing a few minutes on the bike, jumping off, pumping reps for time, back to the bike, and so forth. Everybody will start and finish together. Hope you can make it.
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WEEK OF: 02-22-2021 (4th week of month 1, Strength block, deload)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X1-2 M/Th | Pushups x 20 MB Russian Twists x 20 (total) | Push Day 3 x 10 ↑ wt.each set Straight sets 1-2’ rests RPE 6-7-8 Barbell Bench Press Tempo 3121 Dumbbell Incline Press Tempo 2031 | DB Lat Raise 3 x 12-15 Double Progression OHP 3 x 12-15 Double Progression Free Choice Cardio 10-20’ L1 | Back your weights down and focus on perfect form. |
| B X1-2 Tu/Fr | Tubing UnilateralTriplanar Rows 10 per side Bar Hanging Leg Raises 2 x 10 (bent knees) | Pull Day 3 x 10 ↑ wt.each set Straight sets 1-2’ rests RPE 6-7-8 Deadlift 1-arm Row Assisted Pullup | BB Curl 3 x 12-15 Double Progression Cardio Cruise Reps 14’ total 1’L2/1’L1 Any mode | Tune into your breathing and perfect it in sets and rests. |
| C X1 We | Fwd. Swings 10 per side Lat. Swings 10 per side t Hops 2L & 2R t Jumps 2X | Leg Day 3 x 8 All sets light wt. Straight sets 2-3’ rests RIR 4-4-4 Goblet Squat Bulgarian Split Squat | 1-leg RDL 1 x 15 light HIRTCIRC8” of90”on/30”off Jump Rope Stretch as preferred | The workload reduction will feel very comfortable. |
Workout A Breakdown: There are two simple changes this week. You can choose to do the sesh only once if you are needing a break. And, the main lifts in the primary section go to 3 sets of 10 at RPE of 6-7-8. These adjustments should allow you to concentrate on technique and not push too hard.
Workout B Breakdown: The same tweaks exist for this routine. The reduced workload will create an opportunity to focus on breathing. Make sure you are using good compression and exhalations during your lifts (varies with each movement) and then using deep, slow, nasal, parasympathetic cycles during your rest breaks. Hit me up in the Forum or MasterClass if you want to explore this further.
Workout C Breakdown: This sesh is set for only one day this week, but you can fit it in on any day if you can’t make Wednesday. Dropping to 3 x 8 with lighter weights on the main lifts will feel extremely refreshing. And, taking the single leg RDL to only one set will be a relief.
Just a couple of closing remarks. We’ll try a few of those MasterClass workout combos at different times, such as Sunday mornings as well as Saturdays. I have a lot of great topics that we can hit as “labs” more so than lecture models. Give me your feedback and we’ll keep tuning this for your best results. Next month we change up the split and exercises. Great job on all the things we’ve been doing!