Greetings Tribe member and I hope your April is going extremely well. This is the week of 4/11 and some of you will remember the old “411” days when you dialed those numbers for information. Oh, how the times have changed! And speaking of change, that’s what we are doing with our general conditioning workouts (B,D,F) this week.
But before we get to those sessions, let’s talk about workouts A, C, and E. These are your dedicated strength training sessions and we are still working on the double progression method, using 3 sets of 8-12 as our markers. This week you will probably be hitting 3 x 12 on everything and possibly being able to move up in weight and drop back to 3 x 8. This is a fun method of training and if you have any questions, just ping me in the T2 Forum or in the MasterClass.
Also, bonus spring training for local Legacy members is going well. We’re hitting the soccer field at 6pm on Mondays and dealing with the weather as per usual. The summer outdoor schedule, which will be included in the programming for all members nationwide, will have a consistent theme. Mondays will be fieldwork, Wednesdays will be a variety day (including things like hikes and cold plunges), and Saturday mornings are track sessions. We’ll carry that system through June-July-August.
Week of 2022-04-11 (week 3 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 weight! |
| B GC1 X1 Tu | Walk 10’ | Drill+Stride 2-4 rounds 10-yd drill 30-yd stride Walk back 1-leg hop L 1-leg hop R Power Skip Bound Gallop L Gallop R Broad Jump | Jog 10-20’ | Be supple! |
| C FB2 X1 We | Jumping jacks 1’ 20 V-ups | Overhead Press Deadlift | Kickbacks Curls | Apply force! |
| D GC2 X1 Th | Bike easy 10’ | Jump Training 2-4 rounds 3 reps each With MB Depth drop/sink Depth drop/stick Depth drop/pop | Bike strong 10-20’ | Be elastic! |
| E FB3 X1 Fr | Mountain climbers 1’ 10 foam roller bridges each leg | Box Squat Incline Press | Assisted Pullups Walking Lunge | Master movement! |
| F GC3 X1 Sa | Situps 100 gitters rest/pause | Pulsers+4reps 2-3 rounds 30-90” each Lunge L Lunge R Pushup (mid) BW Row (mid) Overhead squat | Farmer Walk 2 hands heavy 5-10’ With breaks as needed | Own position! |
GenCon Upgrades: The general conditioning sessions have some unique advancements this week. The changes are in the Primary section, and I’ll outline each below.
B: Drill plus stride means you do 10 yards of each drill and then immediately break into a “pretty jog” or stride for an additional 30 yards. Walk back to recover. Only 2-4 rounds because this baby starts to feel like a workout. You’ll feel all the dust, rust, kinks, and cobwebs be eradicated as you become more fluid and rhythmic.
D: Now we add load to the jump training. Hold your medicine ball in front of you at lower ribcage level as you prefer the movements. Slightly less volume here because of the increased effort. Also feel free to rest as much as you need in this portion so that you can maintain good quality and posture.
F: Now you take those movements you were holding static iso’s and turn them into pulsers (2-inch oscillations at mid range) and finish with 4 full reps. The time limit is still flexible and up to you. This is an amazing experience and I can’t wait to hear how it worked for ya.
Mighty MasterClass sessions are on magnificent Monday mornings! This is such a cool way to start the week. You can log in for 5 minutes, or hang out for 2 hours…whatever you need to get the coaching advice and team experience you crave and so richly deserve.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Creating Lifelong Masterful Movementsmiths! Have your questions ready! | MONDAYS6:30-8:30AM MT Log in anytime and chat! |  Join Zoom MeetingID: 87640683371Passcode: VPyNMr62 |
This month has so much full body work and I’m sure you’re feeling it. We are holding strong (could not resist) on the major strength patterns for just a few more weeks. This builds the muscle and tendon integrity necessary to support our power phase which gets a bit more explosive. If you have any friends who are interested in the Tribe, have them check out the website but also encourage them to jump in now. Summer programming is so fun, but it’s also relatively advanced. You do best when you have a training base so that you can max your performance and don’t get hurt.
As always, keep kicking A! You are inspiring me!