Tribestser…you are a truly totally titanium terminator! This month is a 5-weeker and in the 4th week we are keeping on keeping on with our triple progression lifts in the three major workouts. They’ve been moved to A, B, and C (M-W-F) because now Workout D is your general conditioning session that’s a little lighter and you can fill in on Tu-Th-Sa.
The local Legacy members have been doing pre-season bonus outdoor spring training on Monday evenings. As is typical, we are fighting the Montana spring weather, but that’s OK. Around here, if you wait for a bluebird day you end up working out only a few months per year. It’s go time wherever you live. I encourage you to steel up, get a little numb, and start getting outside to supplement your gym work. Tis the season!
Week of 2022-04-18 (week 4 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 | Grip hard! |
| B FB2 X1 We | Jumping jacks 1’ 20 V-ups | Overhead Press Deadlift | Kickbacks Curls | Stack the ribcage and pelvis! |
| C FB3 X1 Fr | Mountain climbers 1’ 10 foam roller bridges each leg | Box Squat Incline Press | Assisted Pullups Walking Lunge | Breathe! |
| D GC1 X3 TTS | Tubing/Band 30 each side Trunk Rotations X Pattern Up X Pattern Down Quadruped Hip Flex | Tubing/Band 15 reps each 2 circuits Seated Calf Squat Deadlift Standing Calf | Free Choice Cardio 20-60’ | Get Elastic! |
Workout D Breakdown: It’s not Battlestar Galactica…it’s Elastica Bombastica! This is a fun and creative sesh that lets you get a lot of elastic resistance work done. Using a little creativity and imagination, any tubing or band, and a board for the primary, you can rock. The prep exercises are done for 30 reps on each side, so you get 240 total reps of limbering light resistance. In the primary, you do two circuits of the exercises, with your band under the board, for 15 reps each. This adds up to 120 total reps. Finish off with a nice free choice cardio or aerobic exercise at low to moderate intensity for 20-60 minutes. Those of you who are Running Demons will want to go 40+ for sure. Bikers and walkers try to hit the hour.
I really want to commend you for completing this Strength Block. It’s been equal parts fun and challenging. Next week we’ll do a deload with a few cool sessions that will leave you refreshed and ready to start the Power Block in May.
| 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 |
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