Happy New Year! 2023 is going to be incredible! We’re diving into the second and final month of the Agility Block with some exciting new workouts. We’ll also be ramping up some programs for the Running Demons, sculpting our body composition, really optimizing training and lifestyle in our MasterClasses!
When we think of our Annual Training Plan, and the comprehensive model which we employ, this month will feature relatively brief workouts that challenge your ability to own every position and possess mastery of motion in every direction. This is being a MOVEMENTSMITH! Recapturing and maintaining this trait is of critical importance and it sets up your entire year.
Week of 2023-01-02 (week 1 of month 2: Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 | Tubing Palov Press R arm anchor L L arm anchor L R arm anchor R L arm anchor R 20 each | Tempo Circuits 8 reps each 4 rounds DB Bench Press 4020 BW Row 2440 SB Back Squat 3121 KB Swing 1020 | Long Sit MB press pass X5 Floor Touch MB squat jump x 5 MAX EFFORT & big rests | Explode! |
| B X2 | 1×10 Light wt. Elastic pulldown DB lateral raise DB walk lunge KB kickstand RDL L KB kickstand RDL R KB OHP L KB OHP R MB Trunk Twist MB Giant Swing | 1×20 Mod. wt. Farmer Walk Suitcase Carry L Suitcase Carry R BB Bent Row KB Gobsquat Elastic Deadlift MB Slam SB Thruster DB Back Walk Lunge | 1×30 Light wt. Landmine Press L Landmine Press R DB Box Step L DB Box Step R Elastic Kickback BB Curl MB Situp MB Pogo Jump MB Skater Bound | Flow! |
| C X2 | Walk 10 min. | Free Choice Cardio Any mode Z1-2 30’ | Easy Stretch Free Choice 10’ | Cruise! |
Workout A Breakdown: This is a fairly basic lifting session that uses a lot of Palov pressing to get warmed up. Then you do circuit lifts using any weights you want (can increase or keep the same as you go through) as well as unlimited rests. The goal is to use the tempos listed in the chart. Remember that tempo is your rate or rhythm in the lift and the numbers equate to initial lifting phase, hold or not, second lifting phase, pause or not. Ping me on the Forum or in the MC if you need a refresher. The accessory exercises are ALL OUT every rep so it should take you 5 minutes to do each one. We are trying to recruit Type 2A fibers and alpha motor neurons here, so quickly shitschleppflopping through it ain’t the way.
Workout B Breakdown: This mofo has 27 awesome exercises that you flow through, doing a single set of the specified number or reps for each. You are really working on using your body and your implements with great control and expertise.
Workout C Breakdown: Here we have the opposite of complexity and intensity. Just a nice easy aerobic recovery day. Remember that Zone 1 and 2 are your low gears and avoid 3-4-5. Good to let that body have a break after some fairly twitchy sessions prior.
It’s time for the new era of the MasterClass! A bunch of classy masters gathering to kick ass in supreme fashion! Combining intelligent thought, inquiry, and application like never before. Training with a brain and not just brawn. Holy hell!
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement | SATURDAY 9:00am-10:00am MST | Join the MasterClass |
I hope you love this week and are as excited as I am to get going with the year. I’ll also be offering a bonus MasterClass session for anyone who wants help designing and setting up their home training area. We can figure out what you are missing and discuss how to fix that problem and also how to set up your audiovisuals so that your coaching experience is optimized. Cool stuff.