Merry Christmas! In this Holiday week we’ve got some delightful workouts. They will fill your spirit with cheer, glee, and yuletide muscularity! If you are busy or on the road, check in with me on how to modify the sessions and we’ll make sure you get something done. Remember, as a Hard to Kill Training Tribe member and Lifetime Athlete, we don’t take many OFF days and we don’t make excuses. We just find the ways to get it done and create the win. And I support you and salute you in this quest.
OK…right off the bat we are using a fairly zesty attack this week. Instead of KPI tests, which I’ll put in next month, I just wanted to give you some challenging workouts. You are winning if you get 2 each in for a total of 4, plus maybe some walks (or ski trips, etc.). I’m reintroducing TEMPO because we’ll be using it some over the winter and I want you to become an expert. Tempo is the rhythm of your lift and it has 4 parts: first lifting phase, hold (or not) phase, second lifting phase, and pause (or not) phase. The numbers always identify those phases. So this week we are using fiftyfiveten or 5-5-1-0. It applies to all the primary lifts. For example in the goblet squat, you lower slowly from the top for a count of 5, then hold the bottom for 5, then blast up on a 1-count, then begin lowering immediately (0 pause). If it’s a curl, you raise the bar or bell slowly on a 5, squeeze and hold the top for 5, then lower fast on a 1 and reverse it with zero break. Got it? If you are struggling, hit me up in the Forum. It’s important you master this concept.
You are going to need 2 OLD TOWELS OR RAGS for this week. 1 is for the towel lift and then you use both for the sliding mountain climbers.
Week of 2021-12-20 (week 4 of month 1: Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Eccentric X2-3 | Activation 3 x 30” Lateral box hopovers Towel curls | Straight Sets 4 X 8 EACH Mod wt. Any implement 5510 tempo 1’ rests Gobsquat Bench Press RDL | Cardio 20’ Any mode | In primary, slowly lower and hold, then blast up! |
| B Concentric X2-3 | Fortitude 3 x 30” Hanging bent knee raise | Circuits 12 reps each 4 rounds Light weight Any implement Tempo 5510 Rest 1’ after every round OHP Split Squat L Assisted pullup Split Squat R | Athleticism 3 x 30” each in circuits rest as needed Sliding mtn climbers Low box jump up/step down Med ball slams | In primary, raise slowly and quickly lower! |
Ye Ole MasterClassicus continues strong. I moved it to Sunday the 26th this week so that we don’t interfere with Christmas morning. Hopefully Santa brought you some new KB’s (for K-Katt aka 666 Devil Runner) or you finished your garage gym (Barefoot Ice Ninja). We’ve been drilling down on movement pattern competency and I’m seeing great things. I’ll begin to introduce advanced concepts in training over the winter such as more tempo, double progression, supersets, and the like. These things are always fun. It’s nice to take a day and slow down a bit, really think about those motions, and work toward poetic, graceful art. This improves your performance and preserves your health in the long run. Too much of fitness society just seeks exhaustion and blows through ugly motion. Not the Tribe.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your home gym ready to go! | SUN 9AM MT |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |