Hey there mighty Tribester! Congrats on making it to the deload week. You’ve been working hard and smart! It takes effort to build excellence, and you have been putting it out! Way to go! This week we are backing off slightly and consolidating gains. We’ll punch out the final week of the movements at which you are now expert. You’ll find the workouts to almost feel easy (but not quite.).
There are only a few changeups. In the A and B workouts, now we eliminate the major compound movements and emphasize the minor ones. And…we take them to a simplified 3 sets of 10 with your call of light resistance, working on form and technique. Same warmup and accessory moves, though. In the world of cardio, you’ll notice a nice easy option for C2.
WEEK OF: 03-22-2021 (4th week of month 2, Strength block, deload)
| 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 3 x 10 light Technique emphasis Front elevated split squat (1 leg at a time) | 2 x 30” each Heel slide ham bridge Sliding mtn climber | Split squats only in primary. |
| A2 X1 Th | Spanish squats x10 Bench step-downs X 20 | Lower Body 2 3 x 10 light Technique emphasis 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’ | Step-ups only in primary. |
| B1 X1 Tu | Renegade row X20 (total) | Upper Body 1 3 x 10 light Technique emphasis OHP | 2 x 30” each Triceps Pushdowns Curls Med Ball Giant Swings | OHP only in primary. |
| B2 X1 Fr | Plank press pushup X 10 | Upper Body 2 3 x 10 light Technique emphasis Pullups (with assist) | 2 x 30 sec. each Farmer walk Suitcase carry Bear crawl | Pull-ups only in primary. |
| C1 X1-2 We-Sa | 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 | See if you can nasal breathe during your cardio. |
| C2 X1 Sa | Hot bath | Nature Walk | Nap | Great job…you earned it! |
Also, I’m continuing to refine the MasterClass offerings based on your awesome feedback. It turns out that most folks don’t want or need…or can’t make, 4 meetings per week. That’s fine with me. I’m switching us back to two sessions per week, one at midweek and one on the weekend. Wednesday will still be the Win Workout, where we incorporate some bonus training and education that supplements the weekly programming. The weekend offering will slide to Sundays at 10 and will be recovery/mobility focused. Can’t wait to see ya!
| MASTERCLASS | DAY | TIME | LINK |
| WIN WORKOUT (guided training) | Wed | 11am MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |
| RECOVERY WORKOUT (guided training) | Sun | 10am MDT | Join Zoom Meeting ID: 89342108994 Passcode: 619331 |
What a great month this has been and what a great job you have done with training. Next month we go into our final month of the strength block with some fun applications of general conditioning and a full body split. You rule!