Hello and welcome to yet another fantastic week of T2 programming! I’m amazed at the results everyone is achieving but I’m equally impressed by all the fun and fellowship we are enjoying. Training (and playing and competing) outdoors in a group setting is amazing. It’s a total upregulation of health, fitness, and life satisfaction.
In fact, here are a few highlights. Recently we learned all about virga (not viagra) which are streaks of precipitation falling from a cloud that evaporate before reaching the ground. Click taught us how this phenomenon is a great concern for pilots. We witnessed the Ice Ninja break the club (and his own) record of 39 degree (approximate) water submersion with a time of 5:32. We ran around the track and up switchbacks. Threw medicine balls. Jumped, pumped, and generally had a spectacular week. We even planned to have a bratwurst brewhaha tailgate after an upcoming workout.
LOCATIONS AND TIMES FOR LOCAL TRAINING THIS WEEK:
MONDAY: Belgrade Soccer Field 6pm
THURSDAY: North Cottonwood Trailhead 6pm [BRATWURST BREWHAHA AFTER]
SATURDAY: Belgrade High Track 10am
Zero change in the workout plans for this week. Here’s why: I want to give you another week to perfect movement patterns with these exercises and accumulate that Hard to Kill versatility and durability we are shooting for. Also, if you’ve missed a few workouts, this week gives you an opportunity to catch up and backfill your fitness so that you can move forward into more challenging power and speed sessions. Excellence isn’t always easy…but it’s sure worth it! I’ve included a replay of last week’s video in case you need to check technique on anything. Enjoy!
WEEK OF: 06-07-2021 2nd week of month 2, POWER block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A MON FIELD | Med ball x 10 Rocket Launch L Rocket Launch R Russian Twist Slams Agility x 10 1-leg hops L 1-leg hops R Skater hops 50% SBJ | Anaerobic Power SB rig drag 1 x 30 yards each 2 hand backward 2 hand forward L hand forward R hand forward 4 x 40 yd dash Progressive 70-75-80-85% max Run as relay for long rests | MB backward throw for distance x 100 yds. MB forward throw for speed x 100 yds. 50 each Rest-pause tech Tubing curl Foot anchor situps SB front squat Strap mobility 10 each Hams Calves Glutes Quads | Live at the point where your strength and speed meet. |
| B THU TRAIL | Walk 1 mile Stone Lifts 1 circuit 30 seconds each exercise Push press Bent row Front squat Locomotive 1-leg alt RDL Thruster Chop/Lift Pushup | Aerobic Power Race: power hike or run .5-1.5 miles uphill Walk an equal distance on return | Fence Stretches 20 sec. each Calf 1 Calf 2 Hammy Foot up Quad Squat sit | See how powerfully you can move your body over terrain. Cold plunge or shower recommended at end. (Hormesis!) |
| C SAT TRACK | Tubing x 15 Strikedown Hip flexion Hip abduction Drills 2 x 30m each A-Skip B-Skip Carioca | Locomotive Enhancement 100m strides x 4 4 x 200m tempo w/200m walk rests 4 x 400m jog w/2 x SB stadium steps + 10 MB split jumps each lap | Fence leg swings 20 each F-B Lateral Flex-ext | Imagine you are being filmed…make it look good!. |
| D ANY GYM | Iso Holds 20 seconds each Lunge L Lunge R Pushup Top Pushup Bottom Dead Hang 900 Squat | Tubing Pump 20 each Squat Row Back Lunge Press Homerun Swings L Homerun Swings R OHP L OHP R Kickback Lateral Raise | Jump rope 3 x 1’ Walk or bike 20’ | Walk away from this workout refreshed. |
The MasterClasses continue to be great supplements to the major workouts. Tuesdays are all about discussing, learning, and solving problems but you can always ride your stationary bike (if you have one) during the sesh for a double whammy. Sundays are (relatively) light workouts in which we break down and improve movement competency.
| 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 |
You are doing great. Thanks for being so awesome. Hit me up in the T2 forum with any questions or comments.