It’s week 3 of our training month! This means it’s time for intensification. We’re in POWER mode and there are three amazing outdoor workouts plus a gymsesh to fill out your week. The key workouts of the week (WOW!) are slated for Monday, Wednesday, and Saturday but you can put them wherever you like. That filler gymsesh covers the other days, and you can choose to train all 7 or only 6 with a day off (my preference).
Week of 2022-06-13 (week 3 month 2: Power Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| Trail X 1 | Walk 15 min. | Power Hill Climb 1-1.5 miles RPE 8.5 | Walk 30 min. | Peg redline and hold it. |
| Field X 1 | Tubing 10 each Split Squat L Split Squat R OHP L OHP R RDL Curl | Drag Rig Starts 5 reps 3-point position 10 yards 1’ rest between each 20 yd Accelerations No resistance 5 reps 3-pt. Start 2’ rest between each Sprint 1 x 80 @95% | Med Ball Throws 5 each OHF UHF UHB Side L Side R Chest Pass | Be explosive. |
| Track X 1 | Walk 1 lap Jog 1 lap 4 x 50m EZ stride 1 x 200 pace lock | 1-mile Time Trial 1609 meters | Hydrate Walk Stretch | Sustain output. |
| Gym X 3-4 | Pyramids 5-10-5 Short rests Tubing Row Dumbbell OHP Pushup | Descending Ladders 10-8-6-4-2 Rest as needed SandbagFront Squat Barbell Push Press Pullup (assisted) | AMRAP’s Med Ball Slams Kettlebell Swings Situps | Give your Kitt a Fitt! |
Trailsesh Breakdown: Ahh yes…the Horrifically Hideous HillClimb out of the Horrendous Hellhole to the Hallowed Heights of Heaven. As you can see this workout is set up to be a continuous uphill chug bracketed by ample walking. If you don’t happen to have a road going up a mountain, you can always just put a treadmill on 10% grade for the main part, or do reps up and down stadium stairs or a short hill for 15 or so minutes. This is worth not skipping because it has a major confidence-building effect in addition to the great conditioning.
Fieldsesh Breakdown: Oh my…this workout begins with some simple full body exercises using your tubing to get ready. Then you set up your drag rig (sandbag with rope and belt) and practice driving out hard for 10 yards from your 3-point stance. Take lots of rest to ensure full power. Next up is 5 reps of 20 yard accelerations from the start position but with no drag rig. Work on pushing the ground away and then coming up gradually. Finally, it’s time to do a true sprint for 80 yards. Use your start, come out strong, build up to speed, and try your best to hold it all the way. 95% effort is most of what you’ve got without straining. The throws require you to really concentrate power as you go for max distance every time (grunting and yelling help). OHF is overhead forward. UHF is underhand forward. UHB is underhand backwards.
Tracksesh Breakdown: You bet…you get to run a mile strong. Training Tribe members are Lifetime Athletes, functional beasts, and Hard to Kill. Our locomotion requirements are to be able to sprint a 40 without blowing up, run a mile without stopping due to exhaustion, and walk 5 miles continuously. In this mile, your local high school track is 400 meters and 4 laps is 9 long steps short of a mile. Back up your start or move your finish ahead by 9 meters. The warmup gets you ready and the PaceLock 200 is running half a lap at your goal mile (realistic) pace so you are familiar with it and don’t go out too hard and totally wreck your run. Steady is the way.
Gymsesh Breakdown: So good…these are some of our staples. Probably doesn’t need much explaining but the pyramids in the prep are 5 reps short rest 10 reps short rest 5 reps for all the exercises. In the main you bang out 10 reps, rest as much as you need, then 8…and so on. The finale exercises in the accessory are AMRAP’s or As Many Reps as Possible. Just crank until you don’t. This workout isn’t super voluminous but it’s designed to help you maintain pattern competency in between the unique outdoor sessions of the week. You can also add in a little extra cardio and stretching if you are so inclined.
Daddy is back and the MasterClasses rock on. Bring your questions and we shall party. Almost anything goes as long as it exists under the health and fitness umbrella.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Lunching and Learning Have your Q’s! Daddy’s got A’s! | TUE 11:30am-12:30pm MDT |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |
I know you are going to have an amazing week. Ping me in the T2 Forum and tell me how these sessions went for ya!