Howdy Tribe Member! In our programming, this month is a 5-weeker, and it’s time for week 4. I’ve got some dandy challenges for you this week. In keeping with our theme of agility, we’re snagging some conditioning circuits (Condi-circ, pronounced Kondee-Serk) along with some free choice sports participation. Allow me to describe these concepts.
We are using two forms of “circuitry” in Workout A and B, respectively. Workout A focuses on the upper body and it uses some of the creative trickery in exercise modulation that we all love so much. Session B is fairly simple in its movement “asks,” but it gives the cardiorespiratory system and lower body quite a bit of work. This workout can be adjusted in duration to fit how you are feeling. The capstone workout of the week, is C, in which you spend an hour (or so) playing your favorite sport(s).
Week of 2023-12-18 (week 4 of month 1: Agility Block)
| WOW | PREPARATORY | PRIMARY | ACCESSORY | TIPS |
| A 2X | 20 KB Swings 20 MB Slams | 1-2 circuits (see below) | Stretching Free Choice | Keep load fairly light. |
| B 2X | 20 Jumping Jacks 20 Windmills | On/Offs (see below) | Stretching Free Choice | Adjust duration. |
| C 2X | Sport-specific warmup e.g. basketball shootaround | 45 minutes sports play/competition At your level | Easy cooldown walking and hydrating | Have fun but keep it sane. |
Workout A Breakdown: The No-Chump Pump
With this session you will never be a chump. You will be a champ. Pumped! Perform 1-2 circuits of this magic, feeling your upper body and trunk/core get the polish it deserves. Each exercise has specific instructions. Rest periods should be no more than 1 minute between exercises. Loads should be light-moderate for all movements, where applicable.
| EXERCISE | INSTRUCTIONS |
| DB Floor Press | Lay flat on floor with knees bent, face up. Start position is DB’s locked out over the chest. Using steady cadence, bang out 10-9-8-7-6-5-4-3-2-1 reps, taking only 3 deep, slow breaths between the sets. |
| Elastic Pulldown | Do this in tall kneeling with padding under both knees. Throw band or tubing over an overhead anchor and keep pelvis tucked/butt clinched as you rep out. Do 10 rounds of holding the down position for 5 seconds (squeeze shoulder blades) + 5 full range reps. |
| MB Russian Twist | Sit with knees bent and keep feet on floor. Hold MB in front of chest and lean back slightly. Rotate from side to side under control but don’t quite touch ball to floor. Do this continuously for 2 full minutes. |
| KB Oblique Sit Press | Sit on mat with your legs staggered like a frigging swastika and lean back on one hand. Hold KB in other hand and do a press straight up toward the ceiling as you say “suck it skinhead freak!” for 30 reps. Then do other side. |
| Inverted BW Row | Use any TRX type strap setup and stiffen/lock full body (feet on backs of heels not soles). Fight the cramps as you do a pyramid of 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 reps, resting in the down position for 5 second between sets. Fight the urge to jerk it hard when you get tired and just pull as high as you can even if it is only a short distance. |
| Pushup | Match it Ratchet. Divide the pushup into top, middle, and bottom sections. Do 20 ratchet reps, holding 5 seconds at each position and breathing. Then immediately match that by repping out 20 full range reps. If you have to drop to your knees at any point to keep going, you are still an awesome human. |
| Half Situp | Sit on mat with feet anchored under something solid (equipment, sandbag, etc.). Start in full situp position with arms folded across chest and shoulders. Keep core tight and only lower until you are halfway down. Don’t arch lower back. Keep this range and rhythm as you go 45-30-15 seconds with 15 second breaks. Stretch out your hip flexors when you are done. |
Workout B Breakdown: Legs and Lungs
Definitely a crowd fave in our community. The On/Off 4:00/1:00 Bike/Lunge Special. So basic yet so outstanding. Simply go 30-50 minutes doing 4 minutes on a bike with steady spin plus 1 minute of walking lunges holding light-moderate dumbbells. 6-10 rounds and then just do a little stretching. Superb.
Workout C Breakdown: Your Favorite Sport(s)
We train for life, and that includes doing things you love. It doesn’t matter what you choose as long as it gives you joy. Golf, skiing, hockey, swimming, tennis, pickleball, soccer, basketball…etc. Just make sure it has elements of play and competition and doesn’t just look like “training.” For example, if you swim, hit some IM’s and race somebody. If you bike, ride a mildly technical or challenging MTB route (just don’t risk a bad crash). But even better is to go to the park with a frisbee, soccer ball, football, basketball, etc. and work on moving in all directions at different speeds, pulsing your effort up and down with the rhythm of play and freeing your mind from the “workout grind.” Just be sure to warm up and cool down a bit as per your preferences and judgement, and don’t go too bananas and risk injury.
Ye Ole MasterClass is Friday 12/22 at 10:00am MST. It’s the Christmas Q & A!
Thanks as always for jamming and keep the faith. Some cool upgrades are coming for the New Year. Also, if you know anyone who needs T2 as a Christmas gift or a New Year’s kickstarter…thanks in advance!