We’re entering the 2nd week of the first month of our Strength Block, and I hope you are doing well. Learning how to fine-tune your workouts, and to achieve progressive overload by using RPE is indeed a skill. Let me know if you have any questions. This week we are not making huge changes, but you will notice that now in the primary sections you are taking RPE all the way to 10. I’m going to explain that further in the next paragraph because it’s important that you fully understand how to safely go to max.
Each of the primary sections has one major compound lift. That’s the bench press in Workout A, the Goblet Squat in Workout B, and the Deadlift in Workout C. All are performed at 5 sets of 6 repetitions, that’s what 5 x 6 means. You can adjust your rest periods as needed to ensure that you are ready to go with top quality for each set. This is a game of patience. You will need to wait several minutes between sets. You can always fill the time in with some stretches or core work if you are bored, but honestly, just milling about is best to get optimal results. RPE goes up each set this week, from 6 all the way to 10. This means you give a 60% effort on the first set and make your way to a 100% effort on the fifth set. You add weight as needed to hit the RPE, or use your tension bands to increase load. If for any reason you have not hit your RPE on that 6th rep, just keep repping with your lighter weight to make the mark. Also, you can do some holds, squeezes, and slow tempos if you need to increase the challenge. Reach out to me if you need help.
Week of 2022-02-07 (week 2 of month 1: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A PUSH X2 | 1 x 15 Tubing Shoulder press Chest press Pressdown Kickback | 5 x 6 Progressive Add wt each set RPE 6-7-8-9-10 Bench Press | AMRAP To failure 1 x only Pushups w/feet elevated Push press w/any implement | Bonus Jump rope 3 x 1’ |
| B LEGS X2 | 1 x 15 Med Ball Thruster Giant swing Mock throw situp 1-leg balance bridge | 5 x 6 Progressive Add wt each set RPE 6-7-8-9-10 Goblet Squat w/heels elevated | Plyometrics 2 x 10” each Box jump Depth drop Mtn climber | Bonus Sprint 5 x 10” RPE 8 Max rests |
| C PULL X2 | 1 X 15 Sandbag High pull Bent row Clean to sky Horizontal press | 5 x 6 Progressive Add wt each set RPE 6-7-8-9-10 Deadlift | Finishers KB Swings 3 x 30” Assisted Pullups 3 x 20” Bodyweight Rows 3 x 15” | Bonus Cardio Free Choice RPE 7/10 20-30’ |
Workout A Breakdown: We are using a flat bench press, and you can use a barbell or dumbbells. If you don’t have those, try a pushup with your sandbag on your upper back. Try to add a slight corkscrew motion to the movement by turning your hands in slightly as you push up and letting them wind back outward as you descend. This should be very subtle but it helps to protect your shoulders and give you more strength in the exercise.
Workout B Breakdown: The key with the goblet squat is to make it a “squatty squat.” This is a technique where your trunk stays fairly vertical and you minimize the hinge, or bowing nature of the lift. The ramp or heel lift can help you and also you can push the kettlebell out away from you a little bit as well. Keep working at this because it gets better.
Workout C Breakdown: The deadlift has many variations. We are doing the standard version here, starting at the ground and emphasizing the “comeuppance.” You can use a straight bar, trap (hex) bar, dumbbells, KB’s (if you have heavy matching ones), or heavy bands (with or without your implements). The important element here is to pull with your hamstrings and butt muscles as you thrust your hips forward (as you come up). Keep the back and arms taut. Never add weight if your form is off. Practice makes perfect.
MasterClasses have been bombing the leg patterns hard. We are going to keep some of that going as we get into the core and upper body elements this week.
| 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 |
I can’t wait to hear how your training is going. The Running Demons and the Slash n’ Burn is rocking along in the T2 Forum. I await your questions and comments. Thanks for being a part of our outstanding team.