Another week. Same days but definitely not the same s**t! This week we are using our double progression method and expecting to see a few more reps added in your primary and accessory moves of sessions A, C, and E. Let me know if you need a little help with technique or setup. Ping me in the T2 Forum or in the MasterClass and we’ll get it done.
We are making some adjustments in the general conditioning workouts (B, D, and F). Because your strength and connective tissue durability is enhanced from a winter of iron supplementation, you are ready for sprinklings of power and agility that simultaneously challenge the old cardio system. These workouts are set up in ranges so you can scale them to best fit your needs.
Week of 2022-04-04 (week 2 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 | Add reps! |
| B GC1 X1 Tu | Walk 10’ | Footwork 3-6 rounds 20-40 feet each 1-leg hop L 1-leg hop R Power Skip Bound Gallop L Gallop R Broad Jump | Jog 10-20’ | Control your body in space! |
| C FB2 X1 We | Jumping jacks 1’ 20 V-ups | Overhead Press Deadlift | Kickbacks Curls | Be strong thru range! |
| D GC2 X1 Th | Bike easy 10’ | Jump Training 3-6 rounds 3 reps each Depth drop/sink Depth drop/stick Depth drop/pop | Bike strong 10-20’ | Manage force! |
| E FB3 X1 Fr | Mountain climbers 1’ 10 foam roller bridges each leg | Box Squat Incline Press | Assisted Pullups Walking Lunge | Work your inhales and exhales! |
| F GC3 X1 Sa | Situps 100 gitters rest/pause | Extreme Iso’s 2-3 rounds 30-90” each Lunge L Lunge R Pushup (mid) BW Row (mid) Overhead squat | Farmer Walk 2 hands heavy wt. 5-10’ With breaks as needed | Test your focus! |
The M-W-F workouts are the same, with the exception that you are tasked with increasing reps in your lifts. This is fine even if you only squeak out one more. The changeups in T-T-S programming will be highlighted below.
B: The footwork is quite challenging. Just as a reminder here is the nomenclature. A hop is single foot, same to same. A skip is a double hop that alternates. A bound is single foot, opposite landing. A gallop is a non-alternating bound. A jump is a double foot-landing, but takeoff can be off 1 or two feet. These are critical athletic skills but be gentle as you explore them.
D: Use a very low height for your jump training right now. A board or book is fine, but no box over 6 inches. Drop and sink is an absorptive landing. Drop and stick is a solid, non-sinking landing. Drop and pop is a quick reversal (pogo jump).
F: Holding a position is in many ways harder than moving through range. With the lunge position, stay low and pull your legs toward each other. Pushups and rows are held at mid-range, but don’t hold your breath. The overhead squat uses a pipe or dowel (or even a stretched band or tubing) and you hold the mid range square with hands locked out overhead. The farmer carry is a double hand walk. You can use buckets, heavy dumbbells or kettlebells.
The Saturday morning MasterClasses are now Monday morning affairs for the summer season. Take notice of the new time. I’ll have the meeting open for two hours so you can reach me at any time in the window. Take advantage of this opportunity.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Creating Lifelong Masterful Movementsmiths! Have your questions ready! | MONDAYS 6:30-8:30AM MT Log in anytime and chat! |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |
You rock. You roll. You RULE! I appreciate ya!