A new week and a new opportunity for greatness! In this 3rd week of 5 for this month, we are getting it done big time. A great turnout for the local crew in preseason group training happened last Wednesday, and it goes off again at 6pm on the 14th. Bring your sandbag, tubing, strap, and bucket…we’ll be discussing setting up the new 2021 FittKitt soon. All peeps throughout the country take notice…you’ll need to be ready to go outdoors for 3 workouts each week next month. And you’ll need to recruit more members to have training partners to take your workouts to the next level. I know some of you will fight hard, kicking and screaming in your resistance to this, but once you go outdoor tribal, you’ll never go back. Trust me. Come on!
Location for the April meetups on Wednesdays at 6pm = Belgrade High Soccer Field on Spooner Road.
WEEK OF: 04-12-2021 (3rd week of month 3, Strength block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A1 X1 Mo | Med ball rainbow taps X 20 Situp X 20 | Full Body 1 12-10-8-6-4-20 RIR 6-5-4-3-2-1 Head support bent row Seated Uni KB OHP | Walking lunge 2 x 20 steps Alt 1arm deadlift 2 x 20 | Concentrate on core tension in every lift. |
| A2 X1 We | KB swings X 20 Sidelying tubing uni pulldowns X 20 (10 per side) | Full Body 2 12-10-8-6-4-20 RIR 6-5-4-3-2-1 Close grip bench press KB rack squat with heels on board, switch sides halfway | Supersets 3 x 8+8 Medium weight Skull crushers Spider curls | Focus on grip strength with each movement. |
| A3 X1 Fr | Pushups X 20 Jumping jacks X 20 (4-count) | Full Body 3 12-10-8-6-4-20 RIR 6-5-4-3-2-1 Step up/OHP Deadlift/hang clean | Iso holds 2 x 30 seconds each Lunge (1 x L, 1 x R) Hanging knee lift | Pressure your midfoot when weight bearing. |
| B1 X3 TTS | Walk 10 minutes | General Conditioning 1 Free Choice Cardio 7 x3’ Easy Easy Medium Easy Hard Easy Easy | Walk 10 minutes | Know what it is like to be a BEAST! |
No change in the A sessions. The B gets a shakeup.
B1 Breakdown: What seems simple is often surprisingly challenging. This is an aerobic fitness opportunity for sure. The warmup and cooldown are performed via walking, but the primary component can be your preferred mode of choice. Here’s where I need to do some explaining. The 21-minute workout takes you through a journey of excellence. It all points to that 5th segment, where you get to/need to go HARD. If you like a three zone model, you start easy or green zone, taste a little yellow, back off and get ready, hit the red, and then go green on the way out. Use your estimations on what the efforts look like, or use pace, speed, heart rate, RPE, percentage of VO2max/FTP/LT, or anything else that gets you excited and keeps you motivated. Here’s the thing though. Hard is hard. You can’t talk, you have to use max focus, and you should barely be able to finish the rep. Otherwise, you didn’t go hard. Keep it honest. Bust a gut. This workout is brief enough that you can do it several times in a week. And, it’s evidence-based or in other words well-supported by research as well as coaching experience.
| MASTERCLASS | DAY | TIME | LINK |
| WIN WORKOUT (guided training) | Wed | 11am MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |
| RECOVERY WORKOUT (guided training) | Sun | 10am MDT | Join Zoom Meeting ID: 89342108994 Passcode: 619331 |
Get ready because next week is KPI week. The entire week will be based around actual meaningful, measurable tests of conditioning and fitness. Soooo exciting. You are going to be tested. Don’t shy away, make excuses or try to change the programming. Rise up, conquer, and be a winner. I know you will do it.