Greetings Tribe Member! Okey Dokey…as promised we are starting a long (2 week) deload. Last week had quite a bit of challenge and complexity. Now we are setting our wings, dropping the landing gear, and gliding toward the completion of the month and Block.
We’ve kept Workout C the same, using it as our easy aerobic and recovery session. A and B feature some basic but solid work on multidirectional movement competency.
Week of 2025-01-20 (week 4 of month 2: Agility Block) KB = KETTLEBELL, MB = MEDICINE BALL, DB = DUMBBELL, BB = BARBELL, E = ELASTIC BAND OR TUBING
BW = BODYWEIGHT, SB = SANDBAG, OHP = OVERHEAD PRESS
Workout A Breakdown: This one probably needs little explaining. The elastic shoulder work gets the juices flowing. Then the descending ladders have you working through 4 sets of each exercise (straight sets not circuits) with the med ball. Put your signature on the moves. The conditioning combo is just enough to feel like work without being exhausting.
Workout B Breakdown: Start out with the Kettlebell Warmup which we have used before. Now you’re doing ascending ladders through those exercises. Don’t go too heavy. Just work on movement quality. The conditioners allow you to use your sandbag (front or back hold) for squats then hit a few jumping jacks. This will be exhilarating.
Workout C Breakdown: Same as before. Work on controlling and synchronizing your effort, breathing, and movement. Definitely a flow state opportunity. Choose the modes and stretches that work best for you.
You are awesome. As always, post in Member Submissions if you have any questions. Also, let me know if you are ready for another team Zoom meeting for Q & A. Let’s go!!