Here we go again…up, up, and away. Or toward something, which is called movement competency my friends. Your body is becoming agile. You own position. Your motion is elegant, artistic, and graceful. And you are going to absolutely love this week’s programming.
Workout A is the Sammy in which you create a training sandwich. Bracket the “meat” of resistance with the “bread” of aerobic training. The first chunk of aerobic exercise is easy, and the second is moderate per your estimation. The bout of resistance exercise uses the landmine, and I’ll show you several options for setting this up in your home gym, no matter what kind of equipment you have. The form for each movement is demonstrated but I’ll mention the asymmetrical squat technique here. When you squat with the bar (or broom) at your left shoulder, your stance has the right foot a little forward and the left a bit back. You can personalize your position as needed.
Workout B uses an interval training approach in both the primary and accessory sections. The split squat LHRF means “left hand (holds the weight) right foot (is forward)” and the RHLF is the opposite. This creates a nice loading challenge that you will master. If you don’t have a jump rope, just do the “invisible” version. Pushups can be any style or position you like. In the primary, you have to blow through the full two minutes of each 4 exercises before you take a break. In the accessory, you take a break after each round of 1-2-3, but it’s only 15 seconds. Stay with it. Spend some time practicing your kettlebell form, especially with the getup.
Week of 2021-12-13 (week 3 of month 1: Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Sammy X2-3 | Cardio 10’ easy Any mode | Resistance 4 circuits 12-10-8-6 reps Light weight No breaks Landmine Kneel press L Kneel press R Asym squat L Asym squat R Row L Row R | Cardio 10’ moderate Any mode | Sandwich the landmine with cardio! |
| B Intervals X2-3 | Mobility Tubing Kneeling 20 each Alt row Alt press | Ons & Offs 30” each 5 rounds Rest 1’ after each round Split squat LHRF Jump rope Oblique sit press L Oblique sit press R Split squat RHLF Pushup | Sequencing 8 rounds Rest 15” after each round KB getup x 1 KB gobsquat x 2 KB swing x 3 | Catch your breath between intense moves! |
This week’s workouts will be under 40 minutes for each, but they are super zesty. If you are traveling you can still do them. Take your tubing (weighs nothing and takes up no space) and use any object or luggage for resistance. I’ll be adding some videos for our team soon, including how to train while traveling. As Lifetime Athletes, we need some easy days, but not many off days.
MasterClasses continue to rock. We’ve been focusing on exercise pattern mastery (of course) and technical proficiency. Everyone who has attended has been doing great. I’ll be doing more of this theme through the winter. The workouts are not overly aggressive HIT beatdowns, but they can leave you sore and tired because we are fighting the man and taking back what society tries to steal from our beastly bodies.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your home gym ready to go! | SAT 9AM MT |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |