It’s the 3rd and final month of the Strength Block and it’s the first of week of April. But this is no fooling and you are no fool! You are a robust, resilient, versatile, and durable athletic BEAST! Now we are moving into a new training split. You will be performing a full-body resistance workout three times per week and interspersing this with general conditioning sessions.
We are also going to be utilizing the double progression method of training with some of our movements. Here’s how it works. Let’s say your prescription is to perform 3 sets of 8-12 repetitions of an exercise. You select a weight that will be challenging and with which you think you will be in that rep range. For example, you pick 80 pounds in the bench press. On the first set you get 12 reps, the second set 10, and you go all out and make 9 reps on the third and final set. Each time you do the workout, you keep shooting for 3 sets of 12. Once you make all 3 sets of 12, then and only then do you slightly increase weight and start working up again. Very basic and very solid. Really works.
Workout A, C, and E are your Full Body (FB) workouts. Every exercise in the primary and accessory is done at 3 sets of 8-12 reps using Double Progression. Everything is straight sets (not circuits) so you complete all 3 sets of one exercise before moving on to the next. Rest as much as you want. We are going to leave these sessions constant throughout the month to help you make the gains. Workout B, D, and F are your general conditioning sessions. We’re going to sass these up every week so that you feel like a complete, well-rounded, athletic athlete.
Week of 2022-03-28 (week 1 of month 3: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A FB1 X1 Mo | Jump rope 1’ 20 pushups | Uni KB Bench Press Uni KB Row | Goblet Squats KB Swings | Become 1 with your bell! |
| B GC1 X1 Tu | Walk 10’ | Jog or run 20-30’ | Walk 10’ | Master locomotion! |
| C FB2 X1 We | Jumping jacks 1’ 20 V-ups | Overhead Press Deadlift | Kickbacks Curls | Get a pump and don’t be a chump! |
| D GC2 X1 Th | Bike easy 10’ | Bike 10 x 1’hard/1’easy | Bike easy 10’ | Indoors or out! Stay safe! |
| E FB3 X1 Fr | Mountain climbers 1’ Foam roller bridges 10 each leg | Box Squat Incline Press | Assisted Pullups Walking Lunge | Own position! |
| F GC3 X1 Sa | Situps 100 gitters rest/pause | Row2k strong | Dead Hang Get 5’ total | If no rower, use tubing technique! |
The crazy thing about these workouts is that they look easy on paper (or screen). But when you get into them, they are zesty. This is especially true if you hit all 6 in order as suggested (but do whatever you can). Nothing is complicated this week, but each session has a key point or two to consider.
A: These are some of the best movements you can do with your KB. The Unilateral lifts are fun and challenging.
B: This is basically a sandwich workout. Easy-medium-easy. However you can move on two legs, practice using good form and posture.
C: This sesh gives you some barbell and dumbbell options and a bit of an arm farm at the end. Focus on squeezing hard in those movements to maximize the pump.
D: Cycling can be done indoors or out. This is also a sandwich event but the delicious middle is now interval-based, alternating between hard and easy minutes. Try not to go too strong in the first rep or two so that you can feel your way into it.
E: I should mention the foam roller bridges. First, if you don’t have a foam roller, just use your med ball…it will work fine. Place only your forefoot on the roller, preferably without shoes. Hold other leg up in air. Then, lift your hips only a small amount and pause for a few seconds. Lower down and repeat. You may experience cramping and this will expose some weakness, but work through it. You’ll be familiar with all the other exercises.
F: “Gitters” are those famous sessions in which you “git” your reps done by taking breaks (rest/pause) as needed. Just hammer situps with rests until you have your 100! As I mentioned in the table, if you don’t have access to a rower, just hook up your tubing at waist level and bang away like we did last week. Dead hang works same way as gitters. Hang from the bar with legs unsupported as long as you can. Take a break and shake it out. Keep going until you have made a full five minutes. This is the sauce!
The Saturday morning MasterClasses have gone great. We rocked through the fall, winter, and early spring doing movement enhancements galore. It’s been fun to engage with like-minded folks and see/hear the progress. We’ll continue for a couple more weeks in this format and then we’ll switch to a weekday morning for Q & A emphasis during the summer season.
| 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 |
You are the best! Let’s keep rocking! I’m looking forward to growing the Tribe, both locally and nationally. If you can make a recommendation to someone who would benefit, I’d certainly appreciate it. It’s so comprehensive and so easy to access as you know. It’s not “try before you buy” it’s “pay before you play” and that’s because anyone can check out what we do and test it at anytime just by cruising the website and YouTube channel. Happy Spring!