It’s the second week of the second month in this Strength and Hypertrophy Training Block. By now I’m betting you have your motion mojo dialed in with regard to technique on every exercise. We’re driving the loads up a bit this week. Adding weight, band tension, or tempo changes can help you to continue the stimulus for awesome adaptations.
We are sticking with the UB/GC/LB training split, and the same exercises. However, you’ll notice that we’ve added a set to the Primary movements in Workout A & C. Now you take your RPE 6-7-8-9-10, which means you are working up to an all-out (failure) final set. Again, it does not matter if you nail the reps, just the effort. For example, if you are shooting for 12 reps in set 5 of the bench press, and you stall out at 9 or 16, it doesn’t matter. Just go for it.
Week of 2023-03-06 (week 2 of month 2: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 UB | Med Ball 1×20 each Situps Supermans | 5 x 12 Bench Press Assisted Pullup Incline Row Incline Press | 2 x 15 Incline Curl Incline Kickback Spider Curl | Work on form! |
| B X2 GC | Cardio Any mode 10’ Z1 | Cardio Any mode 10 x 1’hard/1’easy (Z4/Z1) | Cardio Any mode 20’ Z2 | One mode or mix and match! |
| C X2 LB | Jog 5 min. Pogo Hop L x20 Pogo Hop R x20 Pogo Jump x20 | 5 x 6 Front Squat Deadlift Alt Back Lunge | BW Series 1 x 15 each Foam Roll Bridge L Foam Roll Bridge R Alt Split Jump Tuck Jump Sissy Squat | Be explosive! |
Everything else stays the same in those workouts, so just practice being a kick ass MOVEMENTSMITH. Own every rep. Make it a work of art.
As promised, I’m also putting in a specific assignment for the Running Demons as they build toward the Memorial Day Mile. We’ve been communicating in the T2 Forum and everyone should have completed their max HR test by now. At this time, we want to nail down 70% of max HR for an additional easy run during the week. Mileage can be 2 to 6, depending on your level, but HR has a ceiling of 70%. For example my max is 168. So 118 is my ceiling for that easy run. Remember, there is no basement, only the ceiling. You don’t have to peg it right at 70%MHR, you just have to not go over that number. Be realistic. If you can’t hold it down for more than two miles, don’t run 6. And if you can’t hold it down without taking walking breaks…walk. This is very important to build the low-end aerobic capacity.
Running Demons Weekly Assignment
| WORKOUT | DURATION/DISTANCE | INTENSITY | TIP |
| Easy Recovery Run | 2-6 Miles | 70%MHR | Don’t go over! |
MasterClasses are going great. We’ve got a few more to knock out for our winter season Saturday mornings. Then we’ll move to the summer format to be announced later. Two weeks ago we did a discussion about running training and the past session was a mobility flow. I’ve seen the participants really gain some mastery on a variety of subjects this year.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement | SATURDAY 9:00am-10:00am MST | Join the MasterClass |
See you soon!