Hello amazing Tribe member and welcome to another exciting week in our programming. In this 3rd week of month 1 for the Power Block, we are doing some intensification in our workouts. We are going to be taking some of the exercises you’ve been doing and add just a bit of zestiness!
As you are well aware, power is that unique characteristic that resides between, or combines, speed and strength. It has mechanical and metabolic properties. You’ll be attacking your power with some combination squat/dash sequences, a few progressive runs, and by upping the tempo in some of your lifts.
WEEK OF: 05-17-2021 (3rd week of month 1, POWER block, Intensification)
| 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 @ 60-70-80-90% max effort with unlimited rests 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 L 150 feet R Strap mobility Hams Calves Glutes Quads | Work up to a fast effort but keep it safe and in control. |
| B THU TRAIL | Walk 1 mile | Stone Lifts 2 circuits 30 seconds each exercise with no breaks during circuit, 1 minute rest between circuits 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 | Move explosively like a natural beast. |
| 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 @ 60-70-80% max speed with walkback rests | Fence leg swings 20 each F-B Lateral Flex-ext | Run your 200’s progressively faster with good form. |
| D TUE GYM | 1 set of 6 reps of main lifts All light weight | 2 circuits of 9 reps of main lifts All medium weight Using fast tempo of 1 second during antigravity portion of each lift 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 | Move powerfully in the 2 circuits of the primary section. |
All the workout upgrades are explained in the video below. I think you’ll love this week’s areas of focus. Hit me up on the T2 forum if you have any questions or comments. Also, our MasterClass sessions continue. Let me know if you would like the times moved around to accommodate your schedule. I’ll keep evaluating and adjusting these offerings. You’ll notice that Wednesdays have switched to Tuesdays and are now earlier in the morning and featuring a didactic discussion.
| MASTERCLASS | DAY | TIME | LINK |
| PERFORMANCE ROUNDTABLE (key topics, member Q & A) | Tue | 7am MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |
| RECOVERY WORKOUT (guided training) | Sun | 10am MDT | Join Zoom Meeting ID: 89342108994 Passcode: 619331 |
Also, great job on getting your FittKitts set up. They will serve you well all summer and beyond. I want to add value and connection for everyone and I think we are well on our way.