Yotribedawgsupp!? Every week of our programming is special to me, but I must say that I really enjoy the deload weeks. That’s because we relax our focus just a bit, and let the gains pour in. Your body will supercompensate from the challenging workloads of the previous 3 weeks and upregulate your awesomeness.
Admittedly, this does take a fairly decent amount of consistency in training to accomplish. Generally, being relatively consistent and moderately progressive in training will help you to get great results and rarely get injured. If you are struggling, just reach out to me and let me know how I can help. I love seeing you succeed and I can offer advice and encouragement. No judgement here, just respecting the complexity of life while at the same time encouraging you to do what you can. The Tribe is your team…your clan…feel the love and support and keep kicking ass!
This week’s deload provides some easy sessions to close out the month.
WEEK OF: 05-24-2021 (4th week of month 1, POWER block, Deloading)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A MON FIELD | Med ball x 10 Chop/lift L Chop/lift R Locomotive Giant swing Alt back lunge Rainbow tap | 8 x 100 yard jog with full walk back rests | Condicircuit 30 sec on/30 sec rest 1 round Tubing curl Tubing lunge press Med ball slams Foot anchor situps SB front squat V-ups Strap mobility Hams Calves Glutes Quads | Move with style and ease. |
| B THU TRAIL | Walk 1 mile | Stone Lifts 1 circuit 30 seconds each exercise Push press Bent row Front squat 1-leg alt RDL Thruster Power hike or run 1 mile | Fence Stretches 20 sec. each Calf 1 Calf 2 Hammy Foot up Quad Squat sit | Practice your art with low effort. |
| C SAT TRACK | Tubing x 15 Strikedown Hip flexion Hip abduction Drills 2 x 30m each Skip Lateral shuffle Gallop | 100m strides x 4 Medball walk lunge x 100m 1 x 800m easy | Fence leg swings 20 each F-B Lateral Flex-ext | Think smooth and effortless. |
| D ANY GYM | Recline Press 3 x 30 seconds | DB Combilift cluster technique for 2 songs Deadlift Hang Clean Squat OHP Bent Row Pushup | Gunslinger Lunges 40 reps rest pause technique | Take plenty of rest between each component. |
You’ll notice that in workouts A, B, and C we basically either removed a few exercises or reduced the total workload. The goal there is to do enough to get a stimulus but to really walk away feeling refreshed and not trashed. As your coach I shall advise you to refrain from seeking excessive fatigue or soreness. In workout D, there are some new moves featured in this week’s video. I’ll describe each below:
- This is the iron supplementation quick home gymsesh that you can do any day you like, or even 3 times if you are so inclined.
- Prep or warmup is the recline press done for 3 sets of 30 seconds each, with as much rest as you need. Historically, this has been a “plate press” with a weight plate, but you can use any DB, KB, MB, SB you’ve got. You can even lift your cat.
- Primary or main component is the DB combilift. It’s a flow sequence in which you connect all the lifts into a single round, and you do as many rounds as you can until you need to stop and rest. This is carried out for 2 songs of your choice using cluster technique, which means you do a cluster of moves until you are tired, then set the bells down, dance and sing until ready to go again, and finish out the exercise. Great full body fun.
- Accessory is the old gunslinger lunge. Works great with kettlebells using an inverted catch, but dumbbells or jugs of water work fine also. “I can’t” is not part of Tribe vocabulary. You “git” your 40 reps using rest pause, where you stay in position holding the weights in between groups of reps.
I also love me some MasterClassing. On Sunday I’ll take you through a beast enhancement experience designed to improve your movement mastery. It’s a light workout that either totally makes your day or it gets you ready for more play (important that we use that word). Tuesday is where we answer questions and solve problems, giving you that million dollar magic which is knowledge/power. It’s like learning to fish instead of just chowing down on another filet-o-fish sammy. I’ve had requests to talk about body recomping (fat loss and muscle gain) and also training shoe selection. Hope you can make it. If not, shoot me your Q’s on the T2 Forum and I’ll put up your A’s!
| MASTERCLASS | DAY | TIME | LINK |
| PERFORMANCE ROUNDTABLE (key topics, member Q & A) | Tue | 7am MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |
| RECOVERY WORKOUT (guided training) | Sun | 10am MDT | Join Zoom Meeting ID: 89342108994 Passcode: 619331 |
You rock. Hard. Always.