Greetings great ones! In week 3 of the final month in our agility block we are going to be doing some KPI testing. This is a special week because we are going to test proficiency in all the wonderful movement patterns we’ve been utilizing over the month. We’ll be assessing speed of workout execution in one session and workload tolerance in another.
One of the aspects of agility that we have been focusing on quite heavily is position ownership. That ability to easily get into and own a position is key. We’ve also emphasized movement competency, or the ability to produce quality movement from any of those positions.
Now we layer on the conditioning aspect of doing all the exercises in Workout A without breaks, and in stacking up as many circuits as possible in Workout B over a fixed time period. You still want to use perfect form for every rep in all the exercises, but now you challenge yourself to do that without much rest. It will be interesting. The workouts will seem short but if you hit them properly, you’ll be impressed with your performance. Workouts are set to be done 2-3 times per week each. 2 is plenty for most of us and you can beat your output the second time around. Super motivated Tribesters will bang out 3 each this week. Just be careful not to get injured or exhausted.
Week of 2022-01-17 (week 3 of month 2: Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A S X2-3 | 1 x 20 Tubing T-rotation L Tubing T-rotation R Leg Raises SB High Pulls All-4’s Xovers | 1 x 20 Pogo Jumps KB Swing Lateral pivot pushup KB lunge OH lock L KB lunge OH lock R | 1 x 20 DB curl DB skull crushers DB lateral raise DB alt OHP DB walk lunge +Bonus 30’ cardio Low intensity Free choice mode | S stands for speed. Your goal is to do one set of 20 of everything. Use good technique but little rest to complete quickly. |
| B V X 2-3 | Circuits 8 reps 5 minutes MB Russian Twist MB Jump Squat MB Chop/Lift L MB Chop/Lift R | Circuits 8 reps 10 minutes Goblet Squat Kneeling OHP Foot-assist pullup Deadlift | Circuits 8 reps 5 minutes V-ups Supermans Supine 9-3 Prone 8-4 +Bonus 5 x 30” cardio High intensity 90” rests Any mode | V stands for volume. See how many rounds you can get in the allotted times. |
Workout A Breakdown: Here you’ve got the classic 1 x 20 setup. Go through the list only once, doing 20 reps for each exercise. Use as much weight as you can/want but recognize that 20 reps will mandate a fairly light weight. See if you can make it without getting gassed out and having to rest much. Then, do a nice easy cooldown with the aerobic exercise of your choice such as walking, jogging, cycling, rowing etc. for a half hour. There will be much sweat. Goal by end of week is to beat your initial time.
Workout B Breakdown: Now you break the three workout parts into time blocks. 5 minutes for both the prep and accessory on the ends, and 10 minutes for the primary or main in the middle. This is a hell of a lot of time to keep going from exercise to exercise, doing 8 reps each, until your time is up. You can take a minute or two break between each section. At the end, you blast 5 reps of 30 seconds each HARD in your chosen aerobic mode with 90 seconds of off time in which you just rest and gather for the next effort. The key on the finale is to actually go hard and not just wusspuss the effort. You got this! Goal by end of week is to get more sets in the lifts than in the beginning.
In the MasterClasses, we’ve been jamming on the relationship of respiration and gait with movement patterns. A lot of this has been in the lower extremities. We’ll add in some UB stuff as well. I’m also going to be feeding in some lower back health training. It’s just nonstop fun.
| 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 |
See ya! Because you are a fit Tribester, others will say “Wish I could be ya!” We could use more members. Maybe you can recruit a few? Any thing you want…I’ll try to provide (just don’t ask for stuff you aren’t going to participate in) it so let me know in the T2 Forum!