Would you like to know why you are such an outstanding human being? Because you are a Training Tribe member who values health, peak performance, and longevity. And additionally, you are working hard and smart in this strength block and accumulating more outstanding volume this week.
Here’s the skinny. We are making no changes to the workout plan this week, with the exception of some encouragement in focusing on the main lifts of workouts A1, B1, A2, and B2. Also, no change on the C sessions unless you can make it to the bonus MasterClass workouts (links below). They are optional ways to fill your training week and great fun for the most part. Here’s a simple preview of what to expect.
Wednesday the 10th: MOBIFLUSH! In this session we will work on full body mobility — doing a variety of movements, positions, and manipulations. If you have a foam roller, an assortment of balls (golf, racquet, tennis, lacrosse) bring them and we’ll use. There will also be alternatives. This session has no overt strength or cardio but you will be amazed at how an hour of good solid movement enhancement can make you feel.
Saturday the 13th: The WICKSTICK Workout! If John Wick can kill 3 men with just a pencil, well, we ought to be able to get a pretty good workout with just a stick (pvc pipe, broomstick, dowel, or an actual stick from the woods). This workout will surprise you because you will train strength, endurance, mobility, and even cardio with just one simple tool. I’ve often said I don’t always need a full gym and could work out Superman in a phone booth. Now you get to hold me to it.
WEEK OF: 03-08-2021 (2nd week of month 2, Strength block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A1 X1 Mo | Nordic ham curls X 10 Single leg bench lower X 5 each leg (slow) | Lower Body 1 Straight Sets ↑ wt each set 12-9-6-3 reps RPE 6-7-8-9 Deadlift Front elevated split squat(1 leg at a time) | 2 x 30” each Heel slide ham bridge Sliding mtn climber | Focus mainly on progressing your deadlift. |
| A2 X1 Th | Spanish squats x10 Bench step-downs X 20 | Lower Body 2 Circuits ↑ wt each set 6-6-6-6 reps RIR 3-2-1-0 Box squat Loaded step-up (on box, all reps on left leg then all on right) | 3 x 15 Double progression Unilateral calf raise (each leg) Jump rope 1’ | Place major emphasis on the box squat. |
| B1 X1 Tu | Renegade row X20 (total) | Upper Body 1 Straight Sets ↑ wt each set 12-9-6-3 reps RPE 6-7-8-9 Incline row OHP | 2 x 30” each Triceps Pushdowns Curls Med Ball Giant Swings | Main effort should be on the incline row. |
| B2 X1 Fr | Plank press pushup X 10 | Upper Body 2 Circuits ↑ wt each set 6-6-6-6 reps RIR 3-2-1-0 Bench Press Pullups | 2 x 30 sec. each Farmer walk Suitcase carry Bear crawl | Take your bench press a little further. |
| C1 X1 We | 90/90 tee position Breath work Box technique In-hold-out-pause 6 count for each 20 cycles All nasal | Cardio 1 30-60’L1 Any mode | Same as prep | You can also sub out the MasterClass for this one. |
| C2 X1 Sa | Activation 10x each Light resistance Sandbag Thruster Sandbag Clean to Sky Low Box Jump with rests as needed | Cardio 2 LT Sammy 20,30,or 40’ w/middle 10-20-30’@L2 | Personal Choice Stretching | This sesh is optional in place of the MasterClass. |
| MASTERCLASS | DAY | TIME | LINK |
| KOFFEE KLATCH (key topic of week) | Tue | 7am MST | Join Zoom Meeting ID: 86839662354 Passcode: 850002 |
| WIN WORKOUT (guided training) | Wed | 11am MST | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |
| SIP N’ SNIP (happy hour Q & A) | Thu | 6pm MST | Join Zoom Meeting ID: 88247586013 Passcode: 005616 |
| SMASH WORKOUT (guided training) | Sat | 9am MST | Join Zoom Meeting ID: 84931907393 Password: 908856 |
In this week’s video, I’m going to offer a few training tips and coaching cues for some of the movements. As our goal is to become expert movementsmiths, it’s important to work on quality execution as much as seeking the sweaty burn.