Howdy, howdy let’s not get too rowdy this week. It’s time for a deload. We’re still going to be using the established training split for the month, but with some exciting changeups. By putting a few small adjustments and modifications, you can make the workouts continue to provide a good stimulus to the body while at the same time allowing for a bit of recovery and supercompensation.
Week of 2023-02-20 (week 4 of month 1: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 Push | Tubing Chest Press x 30 Trunk Twist x 30 | Bench Press Overhead Press Pressdown | Jog 10-30 min. Zone 1-2 easy/steady | Leave a few reps in the tank! |
| B X2 Legs | Med Ball Front Squat x 15 Bridge x 15 (feet on ball) | Back Squat Step Up Calf Raise | HIT Circuit 30”on/30”off 2-4 rounds Low Box Jump MB Slam Reversing Split Jump MB Situp | Bring your wt. down a bit! |
| C X2 Pull | Low Impact Cardio Bike, row, etc. 10minutes Zone 1-2 easy/steady | AssistedPullups Deadlift KB Swing | Iso BW Rows 3 x 30” With breathwork Drop Set Curls H-M-L 10 each No rest | Cut back on total volume! |
Workout A Changeups: This week features a slight drop in RPE/RIR. Keep the same weights and number of sets, but hold back a rep or two on those working sets. You’ll still get a nice workout but it won’t tax you as much.
Workout B Changeups: In this session, lower your resistance a bit. Stick with the same sets and reps, just go 10-20% lighter. Concentrate on form.
Workout C Changeups: And for this wonderful mashup, keep the reps and loads, but shave a set off both the mains and the accessories.
The next MasterClass will not be a group workout. It will be a totally academic meeting. We’ll be basing on the Running Demons and discussing all things running shoes, running injuries, running workouts, and more as we build up for the Memorial Day Mile (more to come on this later). Grab a coffee, open your laptop and prepare for whiteboard excellence.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement | SATURDAY 9:00am-10:00am MST | Join the MasterClass |
Great job on making it to this point in the month. There is an art form to deloading and I hope your week goes extremely well.