Howdy Terrific Tribester! What an amazing week we have in front of us. It’s KPI test time and we are going to the well! At least this is true in your final set of each primary lift for Workout A and B! RIR 0 means you go til you got nothing left. Momentary muscular failure! Let the gains begin!
Week of 2022-03-14 (week 3 of month 2: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A UB X3 M-W-F | 1 Minute each Banded pushup Farmer Walk and clean each step | 4 x 12 RIR 3-2-1-0 Straight sets BEAT LAST WEEK! Incline bench Incline row | Descenders 8-6-4-2 reps Circuits Pulldowns Push press Pressdowns | Test Bike or Rower 5’ easy 5’ ALL OUT 10’ easy |
| B LB X3 T-T-S | 10 ‘ walk Mobiflow (see video) Go thru 3x | 4 x 12 RIR 3-2-1-0 Straight Sets BEAT LAST WEEK! Bulgarian split squat (rear foot elevated) Romanian deadlift (stiff-leg/top-down) | FXNL Pattern Air Squat (½ or 90 degrees) to failure with fast cadence and no breaks (til you drop) POST TIME IN T2 FORUM | Bonus Run or Power Walk 20’ EASY |
Workout A Breakdown: Now we are getting going with some cool moves. The walk and clean has you holding heavy KB’s or DB’s and swinging those weights up to shoulder height ever step. Banded pushups have you holding the band or tubing in each hand with the length of it over your shoulder blades as you rep into resistance. The big push in the Primary is to take that last set to a full max effort, or RIR 0 and beat the pounds or reps you hit last week. And the bonus row or bike is an all-out 5’ that will test your pacing and focus.
Workout B Breakdown: The zesty thang here is that you take your big lifts to failure as in Workout A but then you polish your legs off with air squats til you drop. Then you post your time in the T2 forum. A minute is a good performance. 90 seconds is excellent. 2 minutes and up is getting into Hard to Kill territory. Walking or jogging after this will be interesting, as will getting out of bed the next morning!
Our classes have been great fun. I love seeing everyone move so well or reporting about how it is helping them with breakthroughs. Full body function is our theme right now, and we’ll be moving into “foot toughening” soon.
| 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 Running Demons are opening up a discussion about shoes right now. If you have questions about training footwear, feel free to chime in on the Forum. Bring on Spring and enjoy Spring Break, but don’t take a break from training!