Howdy Tribe member and I hope you are doing not just well, but fantastic. This is a unique update because we are covering 2 weeks instead of one. We are entering the second and final month of our Power Training Block. As you know, this is the amalgamation of strength and speed, as power sits approximately in the middle of the force-velocity curve.
I’ve got some travel in early June that is related to some schedule adjustments, so I’ll go over that right away. Here are the main points to know:
- Monday, May 30 is Memorial Day. Local members have the option of attending the 10am session at Belgrade High Track. We’ll do a light atmospheric re-entry even if it is raining.
- No MasterClasses for two weeks. We’ll resume June 14th with the every Tuesday schedule.
- Weeks 1 & 2 of the month will be identical…we’ll repeat them and shoot for mastery of all components.
- If you have any questions, ping me in the T2 Forum and I’ll answer promptly.
- We’ll kick off summer group workouts for the team on Saturday, June 11 at Belgrade Track at 10am.
- Monday, Jun 13, 2022 will be the Felix Hill Climb at 6pm. I previously made a mistake and said it was Tuesday the 14th but that’s wrong. It’s Monday.
- Wednesday Jun 15, 2022 we’ll be at Belgrade Soccer Field.
- After that…the schedule will be consistent with Mondays at 6pm at Belgrade High Soccer Field, Wednesdays at 6pm at TBA trailheads, and Saturdays at 10am at Belgrade High Track.
- I’ve provided specific workouts for each day of the week thru June 12 and you’ll find these to be quite zesty!
- No vid this week. Everything is simple, basic, and effective.
Week of 2022-05-30 and 06-06 (week 1 & 2 of month 2: Power Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| Mon | Walk 10 min. | Jog ½ mile Run All at mile race pace 1 x 200 1 x 400 1 x 600 Unlimited rests Jog ½ mile | Walk 10 min. Stretch as preferred | Aerobic power during reps is RPE 8/10 |
| Tue | Pushups 100 reps Rest/pause technique | Air Squats 200 reps Rest/pause technique | Assisted Pullups 50 reps Rest/pause technique | Gitters allow you to git yer reps any way you like |
| Wed | Drive to a park or trailhead | Hike or Run 60-90 minutes | Hydrate | Let nature nourish you |
| Thu | KB Gobsquat Heels elevated 20-15-10-5 Short rests | KB Swings 40-30-20-10 Short Rests | KB Side Carry (suitcase, 1-arm) 2 x 100 yds each side | Become 1 with your bell |
| Fri | Pump tires and lube chain | Bike 60-90 minutes | Dead Hang 2 x 1 min. | Wear your helmet |
| Sat | DB Step-ups Bench or box DB’s at sides 2 x 20 each leg | DB Thrusters (front squat+OHP) 15-12-9-6-3 Rest as needed | Box Jumps Any height 20 x 1 Rest 30 sec after every jump | Explosive power is the key here |
| Sun | Meditate As preferred | Walk 20-60 min. | Heat or Cold exposure Any choice | Regenerate |
There will be no MasterClass for the next two weeks secondary to my travel schedule. However, during this time period, if you have any questions for me, just put them in the T2 Forum and I’ll respond promptly. Thanks for your flexibility. We’ll resume Tuesday MasterClasses on June 14.
This is going to be an utterly outstanding month. Long hours of daylight, summer weather, great workouts and amazing fellowship. Thank you for being TRIBAL!