It’s week 3 of the month and we are headed into some intensification! Power training continues with a strength/speed focus! You’ve been doing great in transitioning into this block. We are going to increase load and effort this week in a few key areas. We continue to develop connective tissue integrity so that our bodies can stabilize and augment power output.
The drag rigs continue to see action. Let me know if you need some help getting yours dialed in.
Week of 2022-05-16 (week 3 of month 1: Power Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A OUT X2-3 | Tubing 15 each side 90 ER 90/90 ER 90/90/90 ER Split Squat ½ Kneeling OHP Balance Curl Footwork 20 yds each Hop L Hop R Bound Skip Gallop L Gallop R | Drag Rig Combos Drag + Sprint 20 + 20 yards 5 circuits Big Rests Forward Drive Squatted Backpedal | Med Ball Combos Throw + Jump 1 + 1 5 circuits Vert Press/Vert J HorizontalPress/Broad J Backward OH/Hurdle J Easy Jog 10-15’ On grass Or optional KPI Test 1 mile TT | Time your exhale with your max force production! |
| B IN X2-3 | Calisthenic Circuit 30 sec. each Jumping Jack Windmill Trunk Twist Sidebend Air Squat Pushup Superman Side Leg Raise Alt KTC Squeeze | Carry Complexes 3 Rounds 30 sec + 30 sec Carry + Lift Big Rests Double Rack/OHP Farmer/Hang Clean Front/Zercher Squat | Power Intervals Bike or Row 10’ easy 10 x 30” hard/30” easy 10’ easy | Be explosive! |
Workout A Breakdown: This baby adds a little footwork in the warmup, all with which you are familiar. Then we go a little harder, but shorter in the drag + sprint options. Worth mentioning again here that many recreational fitness enthusiasts will continually seek to go longer with shorter rests, ultimately creating low power slop. Go HARD, then rest big. Wait til you can kick ass again or you are just getting your ass kicked. Same goes with the throw and jump combos. It’s one and only one throw, hard as hell, and one big-ass jump. But there are three combos and 5 rounds. Goal is to make every one the same. The Backward OH is the overhead throw into the big rainbow behind you and the hurdle jump is stepping up to a barrier and clearing it. I like to set up a band between two cones to make a safe/soft hurdle. You can also use your bucket inverted with your med ball on top. #thereisalwaysaway #askdaddyforhelpifyouneedit. Then you have your choice of some yogging (like Veronica) or an all-out balls to the wall 1 mile time trial. Don’t be afraid to push yourself.
Workout B Breakdown: Oh yea. Carrying and lifting is great work. The double rack position is holding two KB’s or DB’s at shoulder height while walking, then banging out overhead presses with same weights. Farmer walks have the weights at sides in both hands and then the hang clean is repetitively powering up to shoulder catch position and lowering under control. Front carry is holding a sandbag or barbell in front with bent elbows (yikes) then holding it in your bent elbows for squatting. The interval workout gets shorter reps but with a 1:1 work/rest ratio. This is challenging but you are amazing.
Mastery happens. In the MasterClass. Pure gold.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your home gym ready to go! | TUE 11:30am-12:30pm |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |
Onward, upward. Spring weather keeps pounding. But so do we. And we never stop, never give up, never quit winning. That is T2, just like a terminator.