Talk about AWESOME! You are, and so is the fantastic programming for this week. We’re making some slight adjustments (upgrades, really) to our workouts and I think you’ll be pleased. Because we’re in Month 2 (of 3) in our dedicated Strength block, we don’t change up the movements too much like we did in the Agility block. The workouts give you a chance to keep getting better and better, and stronger and stronger at the exercises, and LIFE!
Week of 2022-03-07 (week 2 of month 2: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A UB X3 M-W-F | Uni Carry 1’/side Overhead Rack Suitcase | 4 x 12 RIR 4-2-0-2 Straight sets Incline bench Incline row | Descenders 8-6-4-2 reps Circuits KB Swing Pushup Alt 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 4–2-0-2 Straight Sets Bulgarian split squat (rear foot elevated) Romanian deadlift (stiff-leg/top-down) | FXNL Pattern 1 minute each Lunge Walk (side-loaded) Step-Up (side-loaded) switch at 30” | Bonus Run or Power Walk 5’ easy 5’ medium 5’ hard 5’ easy |
Workout A Breakdown: You start up like Jagger with carries, this time unilateral (one side at a time). Overhead is full lock-out. Rack is at shoulder height but not touching body. Suitcase is at side. Go heavier as you hold each position. In the major lifts, RIR hits 0 (full failure) on 3rd set.
Workout B Breakdown: The warmup is identical just like The Song Remains the Same (Zep). New RIR in mains is like Workout A, where you give all you got in 3rd set, then pump out a little easier at the end. The functional stuff uses a side hold with dumbbells for the lunge walk and also the step-up. Work on perfecting your form and cadence with everything, because we throw down hard next week.
Daddy has some mobility goodies for ya. Everyone has done so well with the gait patterning and lower extremity loading and I salute you. The next few MC’s will really loosen you up, and maybe teach you a pearl or two.
| 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 |
We finished up the Shed n’ Shred but the Running Demons are still going strong. It’s so good to engage with you and see you succeed. I’m always here for your questions and comments. Have a great week!