Week 2 of month 1 of the Agility Block! Does it get any better? K-Katt the 666 Devil Runner and Bill the Ice Ninja and I just finished up this week’s MasterClass. We broke down squat mechanics and did an atmospheric entry workout to kick off the season. Saturday mornings at 9 will be awesome all winter!
This week we are going to do something interesting, and it’s based on feedback I got from some of you fine fit folks. Your feedback suggested that last week’s workouts were utterly amazing, and you’d like to have a few more chances to achieve that movementsmith ownership and mastery we are seeking. So be it. Your wish shall be done. We will hit those workouts again and get bettah and bettah. I’ll even that about it on the Forum if you want and use some of it as warmup in next week’s MasterClass!
[Note that there are 2 (count em — 2!) videos for your delight and pleasure this week!
Week of 2022-12-05 (week 2 of month 1: Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 | Easy Cardio Free Choice Mode 10 min. Z1-2 | Strength Circuits 4 rounds 8 reps Moderate weight Squedlift Landmine Press Gobsquat BW Row | Tubing Squeezers 10-8-6 Straight sets Curls Incline Press Kickbacks | Get a pump! |
| B X2 | Isometrics 20 second hold each 2 rounds Lunge L Lunge R Pushup Situp | Mobility Flow Series See Video | Stretching Dynamic Strap 10 each Calf Ham Glute Quad OH Raise Sidebend Rotate | Get Limber! |
| C X2 | Med Ball 10 each Giant Swing Thruster Slam | Alactic Intervals Bike or Row 10 x 10”hard/50”easy 5’ Z1 recovery | Footwork 10 each Box Jumps Skaters Pogo Jumps Calf Stretch | Give it hell! |
Workout A Breakdown: This is the “joint-friendly” resistance routine. Let’s talk about the moves. Just warm up with some simple aerobic training of your choice at low output. The circuits require you to do one set of each exercise to complete a round, then do 3 more rounds. You can rest as much as you like between exercises and circuits. For now we are focusing on getting really good at the movements. The squedlift is simply a deadlift that is a little “squatty”, meaning you don’t have to have a perfect hinge. Use a trap/hex bar if you have it, otherwise heavy dumbbells off blocks, 5-gallon buckets with you on a box, or sacks of dogshit work fine. #noexcuses #findaway #shutthehellupandjustgetitdone! Same idea goes for the landmine. You can use a barbell setup if you have one, but if not a band and broomstick work fine. Ye Ole Gobsquat is our goblet squat with a kettlebell (or sandbag or sack of shit) held under the chin for effective front-loading. Stand on a ramp, board, brick, or book to elevate the heels. Stay vertical. The bodyweight row works on any weight bar rack, a broomstick across two chairs, or on any suspension trainer (rope or strap over your chin bar for example). The tubing stuff is quite delightful. Emphasize the squeezing action. Straight sets mean you do all sets of the first exercise before you move onto the second.
Workout B Breakdown: Here we have a basic movemensmith flow session. In the video I perform a few reps of each movement. The goal is for you to do 2-4 rounds of the flow series, so you can just follow along with me, and then repeat as many times as you like. You don’t have to know the names of any of the moves, just mimic (or actually do better) the things I’m showing. In fact, please keep in mind that I’ve got some work to do on my mobility, especially in the shoulders, so cut me a little slack if you can. Thanks. Just plug in the vid and cruise along,
Workout C Breakdown: We’ll be using the first of several microworkouts emphasizing High Intensity Interval Training (HIIT) and circuits. All of this is simply high-intensity training (HIT) once warmup is completed. You want to start getting your mind around doing brief, zesty workouts that leave you more energized than exhausted. Just enough work with the med ball to get ready. Then those short intervals with a 1:5 work/rest ratio. Alactic means you go hard, but short enough that you don’t have a chance to build up much lactic acid. With the box jumps, we want to jump up onto the box but then step down between each rep. Skaters have you bounding from side to side with max intent. And pogo jumps are being bouncy from the ankles.
Last week we did quite a bit of work on the squat pattern, and we’ll be blending in hinges and lunges this week. Our goal is to restore access to these movements and to possess high variability so we can do all the great sessions coming.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement | SATURDAY 9:00am-10:00am MDT | Join the MasterClass |
As always, you are the bee’s knees! Let’s move like agile cats!