Congratulations! We have made it to the final, deloading week of the month. This second month of the 3 month Strength and Hypertrophy Block has been challenging. We’ve been hammering on a great training split and really using some heavy loading. Now, it’s important to put a finale on the routine by backing off the intensity and simply perfecting our movement patterns.
The changeups this week are present in each Workout (A,B,C). In Workout A, all the lifts have moved to a light weight and doing only 1 set of 20 reps. Workout B has you doing steady-state cardio during prep and primary and then finishing out with some stretching and meditating. And Workout C, simply takes the primary down to 1 x 20. These reductions are just enough to allow for recovery and supercompensation while still providing opportunities for mastery of the movements and muscular development.
Week of 2023-03-20 (week 4 of month 2: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 UB | Med Ball 1×20 each Situps Supermans | 1 x 20 Bench Press Assisted Pullup Incline Row Incline Press | 1 x 20 Incline Curl Incline Kickback Spider Curl | Work on form! |
| B X2 GC | Cardio Any mode 10’ Z1 | Cardio Any mode 20’ Z2 | Stretch and Meditate Free Choice | One mode or mix and match! |
| C X2 LB | Jog 5 min. Pogo hop L x20 Pogo Hop R x20 Pogo Jump x20 | 1 x 20 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! |
The Running Demons have been doing great. We established max heart rate, and then did a test to estimate goal mile time for the Memorial Day event. Now we are adding in our first interval workout of the year. You’ll need a track or a measured 200 meter (roughly 0.126mile) stretch of flat road for this session. The key here is to try to run mile goal pace for each 200 meter rep. The recoveries are “walk-backs” over the same distance. Warm up and cool down as you prefer. 6 reps is just about right for now on this session. It should not be exhausting.
Running Demons Weekly Assignment
| WORKOUT | DURATION/DISTANCE | INTENSITY | TIP |
| 6 x 200m @mile goal pace 200 walk rests | 6 x 200 ½ lap of track Warmup and cooldown as preferred | 1st rep test Then hold pace Don’t go faster | Find Rhythm! |
Morning mashup for Saturday in the class will be a mix of mobility and conditioning. Once we get to the end of the month (March), we’ll move into our summer schedule and format. More to follow on that. Hope to see you this weekend!
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement | SATURDAY 9:00am-10:00am MDT | Join the MasterClass |
We’ve got another month in this block. Next training split will be a full body session x 3 in the week with some GC filler sessions!