Yo Ho Ho and a Bottle of Rum! If I was a pirate that might be something I’d say, but it actually has no relevance to this week’s programming updates.
Or does it? If pirates pillage and plunder, your prowess in the Power Block may be exceptionally pronounced! OK…on with the show. This week we intensify a bit and push some aspects of the primary components in each workout. I’ve also pared down the total volume and complexity by removing a few things so that you can really focus on your power output. You’ll notice the serving suggestions in bold in the primary column.
MasterClass links are below, as well as times and locations for this week’s workouts for local peeps. We have been doing some shuffling based on the weather report.
WEEK OF: 06-14-2021 3rd 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 75-80-85-90% MAX | Strap mobility Hams Calves Glutes Quads | Carefully up the ante on your dashes. |
| B THU TRAIL | Walk 1 mile Stone Lifts 100 front squats rest pause tech | Aerobic Power Race: power hike or run .5-1.5 miles uphill WHILE CARRYING YOUR STONE Walk an equal distance | Fence Stretches 20 sec. each Calf 1 Calf 2 Hammy Foot up Quad Squat sit | If you can’t get outside, just hold a weight and walk on the treadmill. |
| 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 400m RUN w/2 x MB stadium steps each lap brief rests as needed | Fence leg swings 20 each F-B Lateral Flex-ext | String together 4 laps of excellence! |
| D ANY GYM | Iso Holds 20 seconds each Lunge L Lunge R Pushup Top Pushup Bottom Dead Hang 900 Squat | Dumbell Deadlift Delight 10 x 10 reps with moderate weight Any style | Jump rope 3 x 1’ Walk or bike 20’ | Groove your hinge. |
| 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 |
LOCATIONS AND TIMES FOR LOCAL TRAINING THIS WEEK:
MONDAY:North Cottonwood Trailhead 6pm [BRATWURST BREWHAHA AFTER]
THURSDAY: Belgrade Soccer Field 6pm
SATURDAY: Belgrade High Track 10am