You rock. You roll. You rule. You win. Thanks for being an amazing member of the Training Tribe and for inspiring me to play the long game. The game of life. The athletic life. That’s what we do. And we do it spectacularly this week as we now refine our technique in the exercises, test ourselves a bit, and really perfect our understanding of RPE.
You’re going to be adding focus (Grasshopper…anyone can guess where that came from) and using a few more cues in your moves. I’ll highlight some of these in the video. Also, your goal this week is to compete with yourself and defeat yourself (of last week) in the primary lifts. This means that in the 5th and final set of 6 for the bench, gobsquat, and dead, you are going to add a few pounds or a rep. Push yourself just a little.
No change in the workout this week. We are concentrating on increasing output. Know yourself and keep it safe, but embrace the challenge as well.
Week of 2022-02-14 (week 3 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 Bonus Power Cue: Let’s work on the horizontal stack. This is the alignment of the pelvis and ribcage when laying on your back. Bring your legs up in the air, with hips, knees, and ankles at 90 degrees and the shins as a tabletop. Keep your lower back in contact with the bench as you rep out.
Workout B Excellence Tip: Breath control is critical in the squat. Inhale on the way down, getting a complete fill at the bottom. Hold that air and compress against it as you ascend. Blow out once you are past that halfway sticking point. Getting this right is amazing. Your motion will be easier and your force capacity will be higher.
Workout C Sassafras Enhancer: The posterior chain is our focus here. If your form is good, you will feel the hamstrings, glutes, and back muscles working in harmony. The trick is in the hips. They move back and down as you descend and they thrust powerfully up and forward in the pull. Key in on driving hard with your hips using a flat back and stiffened upper body. Be a silverback gorilla.
MasterClasses just keep getting better. The razor’s edge of sharp movement we are building now will help you slice and dice your way into summer.
| 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 |
The strength you build now lays the foundation for the power and speed you will have in the summer. Enjoy your training!