GREAT job on making it to the deloading week of month 2 in the Strength Block. As is our tradition, we are making some changes in the workouts to allow for recovery and consolidation of your gains. Changeups are color coded so they are easy to recognize. There is a little less workload and the changes are described in the Workout Breakdowns below the table.
Week of 2025-03-24 (week 4 of month 2: Strength 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: We kept the warmup the same, and the Primary uses the familiar exercises. However, you're now just doing circuits of the lifts, shooting for about 12 reps with your 15RM weight, and taking 1:00 rest breaks. You’ll recognize that if you are using a 15RM weight (the weight you could do for 15 reps but maybe not 16), and doing 12 reps…that's an RIR (repetitions in reserve) of 3 reps. This is good work that won’t leave you feeling wasted. No jumping this week. Let the joints rest. But rack up 100 air squats using rest-pause technique and be sure to go below parallel every rep. If you short-stroke a rep, it’s a do-over x 2. That should motivate you to use good form! Your legs will be a little wobbly but they will rally fast.
Workout B Breakdown: We’re using the same format for warmup and Primary, but in that main segment you’ll notice we backed down to only 3 supersets at RPE (rate of perceived exertion) 6-7-8 (out of a possible 10) respectively. Then we changed the Arm Farm to circuits, using the same lifts as before but now doing 2 rounds of 15 reps with a moderate weight. Rest about a minute and enjoy the pump.
Workout C Breakdown: We took out the pyramid and are just going for an easy steady cruise. Select the time that feels best for you. Enjoy going easy and feeling fresh when you are finished. It’s one of the secrets to peak performance when we intentionally avoid fatigue.
As always, I’m here and thrilled to help you. Any questions. Any time. Member Submissions!