It’s week 2 of month 1 in the Power Block. I hope you are feeling great and loving these dynamic sessions. No major changes this week, but I’m going to review a few points and make some subtle adjustments to the workouts. If you need to recheck your technique on any of the exercises, just refer back to last week’s video.
If for any reason you are still needing to assemble your FittKitt, here ya go! Bucket, strap/rope, tubing, med ball, and sandbag. Years of service and enjoyment!
For local Tribesters, we’ll be at Belgrade Youth Sports Complex on Spooner Road for all of our workouts this week. We’ll start using some of our other favorite locations soon but for various reasons I wanted to keep it consistent for one more week.
Times: (consistent ALL summer)
Monday: 6:00pm
Thursday: 6:00pm (we may slide this a few minutes later as needed)
Saturday: 10:00am
WEEK OF: 05-10-2021 (2nd week of month 1, POWER block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A MON FIELD | Med ball x 10 Chop/lift L Chop/lift R Locomotive Giant swing Alt back lunge Rainbow tap | Zigzag run x 4 4 x SB back squat x 6 +40 yd run Condicircuit 30 sec on/30 sec rest 2 rounds Tubing curl Tubing lunge press Med ball slams Foot anchor situps SB front squat V-ups | SB bucket squat x 50 reps (rest-pause) Bucket SB suitcase carry 150 feet L150 feet R Strap mobility Hams Calves Glutes Quads | Pace yourself as we increase volume in dashes and carries. |
| B THU TRAIL | Walk 1 mile | Stone Lifts 3 x 10 Push press Bent row Front squat 1-leg alt RDL Thruster Power hike or run 1 mile Walk 2 miles | Fence Stretches 20 sec. each Calf 1 Calf 2 Hammy Foot up Quad Squat sit | Add a circuit of stone or medball lifts depending on your location. |
| C SAT TRACK | Tubing x 15 Strikedown Hip flexion Hip abduction Drills 2 x 30m each Skip Lateral shuffle Gallop | 20m accelerations x 4 100m strides x 4 SB stadium steps or bench step-ups 4 x 20 Medball walk lunge x 100m 3 x 200m | Fence leg swings 20 each F-B Lateral Flex-ext | Increase to 3 reps of 200’s and focus on maintaining your form. |
| D TU/FR GYM | 1 set of 6 reps of main lifts All light weight | 2 circuits of 9 reps of main lifts All medium weight Bench press KB goblet squat Bent row OHP Deadlift Curl Skull crusher Lateral raise | 1 set of 12 reps of main lifts All light weight | Compress your rests without compromising your technique. |
| E WE/SU FREE | Think of yourself as an efficient locomotor | Free choice cardio Any mode30-60 minutes easy | Oxygenate the soul | Challenge yourself to go slow. |
Workout A Upgrade: We are adding a round of back squat plus 40-yard dash, and we are taking the suitcase carries out to 150 feet each way. This is a subtle increase in workload volume. The key is to make sure you are resting enough between workout segments to express high quality movement.
Workout B Upgrade: The stone (or medball if you are not out in the woods) lifting circuit gets another round. This is deceptively challenging so just take your time getting your reps in. You’ll notice how doing all these movements really limbers you up for the hill charge afterward.
Workout C Upgrade: One more 200m rep is added to the main portion of the workout. Take full 200 walkback rest breaks and even stand around for an extra minute if you need it. This is more about clean execution of the runs than pushing for a beatdown.
Workout D Upgrade: Ever so slightly, squeeze your rests down a skosh as you progress through this session. However, don’t do a single rep that’s less than perfect. Concentrate on being a movementsmith and make this a game.
Workout E Upgrade: This upgrade may seem counterintuitive, but our focus here is to be sure to stay in the lowest, easiest, most comfortable recovery effort zone possible. Because you are getting fit like a beast, you’ll feel tempted to push this solo slog into a grinder. Don’t do it. Save your A game for group days (Monday, Thursday, Saturday) and bring it/send it then. Recovery training is an art that frankly, most people totally “f” up.
| 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 |
OK…another great week is all laid out. Thanks for being awesome and enjoy your training. Hit me up on the T2 forum if you have questions.