Congratulations on making it to week number 4 of month 2 in the Strength Training Block. You’ve mastered the concepts of RPE and RIR and you’ve explored momentary muscular failure. KPE tests have revealed 12RM’s, AMRAP times, and power output! This is the deload week, where we back off a bit, consolidate those gains, and have a blast with some exciting new workouts.
This week Daddy has some very special treats. You get to (not have to) do 6 different workouts. Just like we’ve been doing in our training split this month, 3 are upper and 3 are lower, but each is different and super stimulating. Take a look at the table and then read through the descriptions.
Week of 2022-03-21 (week 4 of month 2: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A UB1 X1 Mo | Pushups 20-15-10-5 :30 rests | Bench Press 8×8 Medium wt. :30 rests | Bike Sprints Warmup easy 10’ 8×15” h/45”e h/e = hard/easy Cooldown easy 5’ ‘=min. “=sec. | Pace your lifts and sprints! This is a big pump. |
| B LB1 X1 Tu | KB Swings 4 x 15 1:00 rests | Deadlift 7 x 4 ↑ wt each set Last one max | Loaded Hike 30-90’ 25-50% BW | Go heavy but keep it safe. This is how you get a strong back. |
| C UB2 X1 We | Tubing Pulldowns 1 x 50 rest/pause | Assisted Pullups Foot or band 6 x 10 ↑rest each set | Row 2k for time | You’ll feel this in your arms tomorrow! |
| D LB2 X1 Th | Zercher Squats 3 x 6 Light weight Slow (4444) tempo | Back Squats 9 x 3 Medium weight Fast up 2013 tempo | Tempo Run 20’ 78% max effort 7.8 RPE | Can walk or bike if you don’t run but go briskly! |
| E UB3 X1 Fr | MB Rotations Athletic stance 3 x 1 minute 1’ rests | Banded Pull/push 5 x :30 10 total Each side Heavy resistance :15 rests | MB Situps Foot anchor 4 x 30” 1’ rests | Big core! Engage your trunk! |
| F LB3 X1 Sa | Step-ups 12-16” DB side hold 4 x 8 ↑ wt each set | KB Backslide Lunges Rack position Alternate legs Use towels Medium weight 4 x 30” Unlimited rests | Run Sprints 3 x 3 x 30yds Ist set 70% 2nd set 80 % 3rd set 90% Rest 3’ between every rep | High output requires long rest, resist urge to grind, make it look good. |
Here’s the cool sassafras about this week’s sessions. There are 6 different workouts, to be done only once each. And each training experience only has 3 things in it…there is one warmup (prep), one main (primary), and one finale (accessory) component. This is big sauce because you really get the opportunity to focus down and create artistic output.
Workout A Breakdown: Start out with descending rep pushups. Do 20, rest 30 seconds, do 15…and so on. Bench press can be any style you like, but you start and finish with the same medium weight (per your assessment). Bang out 8 sets of 8 reps…but you only rest 30 seconds between each. Those last few sets will be tough if you nail the weight correctly. Bike sprints are sassy. You can do anything else if you don’t have a bike, such as burpees or wood splitting.
Workout B Breakdown: 4 rounds of KB swings at 15 each with minutes in between. Then on to the deadlift. 7 sets of 4 but with unlimited rests because you are working toward max on the last set. Focus. On the loaded hike, fill a pack with ¼ to ½ your body weight and head out for a half hour to an hour and a half.
Workout C Breakdown: Rig your tubing or band over the chin bar. Kneel down. Do 50 pulldowns total, taking breaks (rest/pause) as needed to get it done. Then the assisted pullups allow you to use a chair, bench, or banded assist. 6 sets of 10 and increase your rests between sets so you can get through. Hammer the rower for 2k. If you don’t have a rowing machine, do banded squat rows for 10 minutes! I’ll demo in the vid.
Workout D Breakdown: For the Zercher squats, hold a barbell (use padding if needed) or sandbag in the crook of your elbows. 4444 temp is down on a count of 4, hold for a count of 4, up on a count of 4, pause for a count of 4. Back squats have the weight on your shoulders for 9 sets of 3 (all same weight) using a 2013 tempo (down 2, no pause, up 1, wait 3). You can rest as much as you want on all these squats. The tempo run pegs that sub-redline pace for a solid 20’.
Workout E Breakdown: Use a heavy medicine ball for the rotations and big range of motion. Feel the pressures change in your feet. Then rig a heavy band or tube at waist level, and keep cranking. The pull/push is like a row and press combo that uses trunk rotation. Do a set in one direction, then one in the other. 10 total with only 15 seconds rest between each. Finish off with the med ball situp (feet anchored, mimic throwing) 30m seconds on, 1 minute off x 4. Ouch!
Workout F Breakdown: Step up onto box or bench with DB’s at side, 4 sets, adding weight each time. Do one set on left, then one set on right, then rest. The KB backslide lunges use towels or rags under your feet on a smooth floor. Hold weights in shoulder rack position and alternate backward slides. 4 rounds of 30 seconds, rest as needed. The sprints are 3 sets of 3 reps at 30 yards each (9 total). First three are at 70% max speed, next 3 at 80%, last 3 at 90%. Keep it safe but have some fun. If you don’t run, just do anything intense for 5-6 seconds all out and then take mega rest. You might be tempted to fluff this, and do moderate effort for longer time with shorter rests. That won’t stimulate your Type 2b muscle fibers so try your best to sprint. If you think you will blow something out, be more conservative but also know that means you haven’t been doing the training and you are not ready. Check yourself.
MasterClasses continue to build better human beasts. We’ve spent the winter accessing range of motion and control in multiple planes. As we move toward power and speed training, we’ll be working on jumping and landing mechanics as well as metabolic conditioning.
| 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 |
Thanks as always for being a member of the Tribe. Have a great week!