Howdy, amazing Tribe member! We are kicking off month 2 (of 3) in our Strength Training Block. This month we will be using a new training split, a new methodology for intensity rating, and some exciting new exercises!
Last month we used a push-legs-pull x 2 training split, with an optional day for rest or other training and excitement. This month we progress to the upper-lower x 3 split, which also features a 7th bonus day that you can use for rest or other fun. M-W-F will be upper body (UB) days, and T-T-S are lower body (LB). That’s a loose prescription because you can always change things up as you need to best fit your schedule.
You’ll also note that last month we used RPE as a way to gauge intensity. It works great, especially when you have lots of weight available for making the adjustments. Now, in this month’s programming, we’ll use repetitions in reserve (RIR). Just like with RPE, these things overlay the rep suggestions in the table. With RPE, you gave an effort like 7/10, or 70% of your max in some of the sets. Now, with RIR, if we use the same example and compare to 7/10, you call it an RIR 3. This means you have about 3 reps left in the tank (in reserve) when you finish your set. Let’s say you are doing a set of an exercise and the suggestion is 12 reps (which we will do a lot of this month). You try to select the weight that gets you to 12 reps when you could have done about 15 (for an RIR of 3). But, if the weight is a little heavy, and you shut it down at 9 reps, no problem. Likewise, if you had to bang out 18 to get the RIR 3 feeling, it’s all good. In this way, the effort is more important than the precise weight and this can help some folks if your equipment choices are limited.
The exercises are pure dynamite. I’m setting you up with all new moves and sequences that are functional, fun, and challenging. As we did last month, we’ll add some refinement and coaching cues as we progress through the month so you have every opportunity to maximize your gains. Each workout should take about 45 minutes to complete, give or take. They don’t look like much on paper but we are banging out three sessions each (ideally) in the week.
Week of 2022-02-28 (week 1 of month 2: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A UB X3 M-W-F | 1 minute each Double carry shld/elbow > 00/00 00/900 450/1200 | 4 x 12 RIR 4-3-2-1 Straight sets Incline bench Incline row | Descenders 8-6-4-2 reps Circuits KB Swing PushupAlt DB Curl | Bonus Bike or Rower 5 x 15”/45” hard/easy 15’ steady |
| B LB X3 T-T-S | 10 ‘ walk Mobiflow (see video) Go thru 3x | 4 x 12 RIR 4-3-2-1 Straight Sets Bulgarian split squat (rear foot elevated) Romanian deadlift (stiff-leg/top-down) | FXNL Pattern 1 minute each Lunge Walk (front-loaded) Lunge Walk (back-loaded) | Bonus Run or Power Walk 5’ easy 5’ medium 5’ hard 5’ easy |
Workout A Breakdown: You begin with some weighted carries using dumbbells or kettlebells, one in each hand. Select the weight that you think you can walk around for a minute with. First is arms at sides known as the old farmer carry. Next is hands in front known as a front carry. Final is weights up in front of shoulders unsupported known as a catch position. This is a great warmup because a minute is a long darn time if you use enough weight. The incline exercises change up muscle angles very effectively. This is where you want to push it. If you don’t have an incline bench (I don’t) you can set your bench up on a box or staircase but keep it safe. Any angle is fine. The descenders are a blast. Bang out 8 of each move, then 6, and so on, taking as little rest as possible. Then you hit the bike or rower for some high intensity intervals and a longish cooldown. If you don’t have any equipment you can use calisthenics such as jumping jacks or burpees interspersed with walking. #thereisalwaysaway!
Workout B Breakdown: The Mobiflow is just a great way to get the juices flowing. It’s a sequence of interconnected moves and this version is good preparation for our legwork. Just follow along and do as old daddy does. Repeat two more times. Then there are 8 sets of progressive overload followed by some great conditioning. The lunge walks can use your sandbag or any weight you have available, just hold it under your chin for the first minute and on the back of your shoulders for the second.
Daddy is cooking up some delicious sessions for the MasterClasses! In fact, you could say they are quite ZESTY! Oh, how I loves me some zest and I’ve soooo missed getting my own zest on. It’s been almost a year since I really, truly TWAINED…but I’m comin’ back! In the meantime, let me help you to be zestacular in each Saturday morning ZesterFEST!
| 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 |
Well, this week and month are going to be incredible. That’s mostly because YOU are in the Tribe. Thanks. I salute you and can’t wait to hear from you on all things TWYBAHL! In fact, if you catch Ep225 of the Podcast, you will hear a few goodies about us and you!