Wowski Dowski! It’s time for some new workouts of the week. WOW is how we roll and this week we again have three sessions to perform. However, instead of banging out two of each with a day of rest, this week we are targeting 1x Workout A and Workout B and trying to get 2 sessions of Workout C.
Your math is correct. This adds up to 4 “mandatory or required” (not really but it’s up to you) training exposures this week. But you also have 3 free choice days in which you can do anything you crave. This could be rest and power-napping if you need it, alternative goal-based recreation, or some unique type of life throwdown. Let your spirit dictate the journey.
We are repeating Workouts A and B from last week so that you get just a little more exposure to those movement patterns and sequences. Getting our reps in! Then we move into a footwork-based agility and cardio experience for workout C. With some of the jumping, hopping, bounding, and quicker movements…try to find the level at which you can be controlled and comfortable. That’s the secret to exposing our beasts to proper doses of animalistic athleticism.
Week of 2023-01-09 (week 2 of month 2: Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X1 | Tubing Palov Press R arm anchor L L arm anchor L R arm anchor R L arm anchor R 20 each | Tempo Lifts 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 X1 | 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 | Air Bike or Row 5 minutes | Defy Gravity Circuit 3-6 rounds 10 seconds on 20 seconds off Square Jump X Jump 1 X Jump 2 Low box on/off F-B Bound Rf F-B Bound Lf 180 Jump R 180 Jump L L Box Hop on/off R Box Hop on/off L Hop in place R Hop in place | Air Bike or Row 5 minutes | Bounce! |
Workout A Breakdown: This was from last week as I mentioned. Let’s call it “George.” 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: Why not label this one “Sassy Sally.” 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. I put a run-through in this week’s video as well so that you don’t have to refer back to last week…just in case you don’t have everything memorized.
Workout C Breakdown: “Randy” feels like the right name for this baby. The video has the demos after last week’s stuff. The recommendations are very generic and you can do less or more as you desire. If you have a rower or an air bike…that’s great. If not, just do any full-body cardio you like such as jumping jacks or vigorous loving. The primary circuits involve lots of jumping and hopping. You do each exercise for 10 seconds then wait 20 seconds to rest before doing the next one. Be a little conservative here. Try to finish up before you are tired or sore, as there is a latency effect from this kind of training.
Jamming on Saturday mornings used to look like cartoons and cereal. This is better.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement | SATURDAY 9:00am-10:00am MST | Join the MasterClass |
Always looking ahead a bit…when we finish this block we go into 3 months of dedicated strength and hypertrophy training. You will benefit greatly from having your training center set up for more loading. Space, weights, and other goodies will make your experience more effective and enjoyable. I’m happy to discuss this with you and make suggestions…the T2 Forum is a great place to do so.