Wow! Hormesis-Bratosis was achieved recently. We ran up the mountain at 95 degrees, plunged the creek at a water temperature lower than half that of the air, and then enjoyed grilled bratwurst and fellowship with the setting sun. What an upregulation and I hope you are out getting the same mojo all over the country. Also, Happy Father’s Day to all my fellow Daddy-O’s!
Congratulations on making it to the final week of the power block. We’ve used quite a bit of exercise variety and complexity, and we’ve pushed our bodies into a new realm of excellence. Now it is time to set your wings on a glide path and coast to a glorious finale. We’ll be deloading this week in a somewhat playful manner, but before we get to the workouts of the week (WOW!) I’ll provide a few updates on other aspects of our programming.
Recommended Days for the Workouts: As we finish up Power and head into Speed, we’ll move away from designated days for each workout. Instead, I’ll post the session with a suggestion of how many times per week you might want to perform it, and then leave it up to you regarding how it best fits your schedule. Just be sure not to repeat the challenging sessions on back-to-back days. We’ll still be using fields, tracks, trails, and home gyms and I think you’ll find the changeup stimulating.
MasterClasses: Thanks for your ongoing feedback. I’m really working on giving you what you want/need and we’ll be focusing on one MC per week on Thursdays at 11:30am MDT for the summer. These sessions will be guided workouts that feature movement assessment and correction, and concomitant roundtable discussion on pertinent health and performance topics.
| MASTERCLASS | DAY | TIME | LINK |
| LIFETIME ATHLETIC LUNCH (training and learning) | THU | 11:30am MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |
Locations for Local Training in Gallatin Valley: These will be posted each week. We’ll continue to flex around facility availability and weather forecasts. It’s going to be an exciting summer!
MONDAY (6/21): Belgrade Soccer Field 6pm
THURSDAY (6/24): North Cottonwood Trailhead 6pm [BREWHAHA AFTER]
SATURDAY (6/26): Belgrade High Track 10am
WEEK OF: 06-21-2021 4th week of month 2, POWER block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A FIELD X1-2 | 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 drag10 x 20 yards Any technique Unlimited rests Interspersed with: 10 x 20 yd accelerations @75% MAX | Strap mobility Hams Calves Glutes Quads | Lower the intensity as you bring up the volume. |
| B TRAIL X1-2 | Walk 1 mile Stone Lifts 100 push presses using rest pause tech | Aerobic Power Walk or jog 2 miles uphill Walk back | Fence Stretches 20 sec. each Calf 1 Calf 2 Hammy Foot up Quad Squat sit | Concentrate on steady effort and synchronized breathing. |
| C TRACK X1-2 | 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/10 forward and 10 backward med ball throws each lap at your own pace | Fence leg swings 20 each F-B Lateral Flex-ext | Keep your entire body activated with every movement! |
| D GYM X1-2 | Tubing Curls 5 x 10 | Squat/Pushup Combo 10 x 10 reps of each pair with bodyweight | Walk or bike 20’ | Enjoy every rep. |
Workout Comments: We’re finishing up the month with the familiar exercises at which you are now very proficient. If you have any technique questions, just refer back to the vids for weeks 1 and 2 of the month, or hit me up in the T2 Forum.
A: The big emphasis here is getting some reps in on your start and acceleration. Great use of power and prep for speed coming up. Note that it’s only 75% effort so we work more on form than max output.
B: Grab 100 push presses with your stone or med ball, then enjoy a delightful cruise in the aerobic portion at a gentle, comfortable pace.
C: We’re not hammering here, but we are connecting the med ball throws with runs around the track. Take a few breaks and keep effort moderate.
D: Give your joints and mind a break. Just a few basic yet functional moves that can not only refresh you physically, but can fit in just about anywhere.
You’re killing it! Onward for a great summer!