Hello you amazing Tribal Beast! I can’t believe we are heading into our deload week and completing the second of 2 months of the Power Block, but we are! You’ve done great and now this week we have some fun workouts that you can explore as you recover and consolidate your gains from the month.
The theme this week is complex training. Just to clarify, that’s not complex as in complicated but complex as in combo’s. By pairing a strength exercise with a speed movement, you emphasize your power. The secret is to focus effort and then to rest adequately between reps. We’ll use this methodology in two of the three sessions this week. See if you can hit 2 of each. The field and track sessions are relatively brief but fairly intense. Practice that concentration of effort in reps with lots of rest breaks. The trail sesh is a bit of a recovery session as long as you don’t hammer too hard (and you can decide where you are at).
Week of 2022-06-20 (week 4 month 2: Power Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| Field X 2 | Tubing Squat x 4 + Pogo Jump x 8 10 rounds | Sandbag Squat x 4 + 20-yd accel’s 10 rounds | Med Ball Slams x 4 + Box Jump x 1 10 rounds | Go heavy and hard but with good form. |
| Trail X 2 | Walk 1 mile Free Choice Boulder Lifting x 10 minutes | Uphill Run x 1-1.5 mi. Hormesis! Cold Plunge | Walk 1 mile | Finish with Bratosis! |
| Track X 2 | Super Slow Jog X 5’ | Flying 10m + Glide 50m Long rests between reps 10 rounds | Stadium Steps Run up/walk down with load Rest between reps as needed 10 rounds | Change and hold gears. |
Fieldsesh Breakdown: Hold your band or tubing at shoulder height and step on the middle. Squat explosively. Then bounce into your pogo jumps (mostly from the ankle). Cone off 20 yards. Squat heavy then drop the bag, hit your 3-point stance, and blast out, driving low and hard. Take mucho rests so this doesn’t turn into a cardio-lactate beatdown (power needs rest). Then slam your ball hard x 4 and jump onto a box or picnic bench. Sip and stretch after.
Trailsesh Breakdown: Ahh yes, the Hormesis Hustle! You can set this up by using your backyard and bathtub if you are not in the hinterlands. This is fun outdoor refreshment and it’s meant to be shared with family, friends, and dogs. Please do!
Tracksesh Breakdown: Go with a nice easy jog for time until you get some glow on. Cone off 10 meters and give yourself a run at it (flying start – thus the name). Try to hit max velocity in the cone zone and then coast or float (glide) for an additional 50m. Take LOTS of rest again. Be patient. Then shoulder your sandbag or front carry your med ball and head to the stadium steps. You can always use step-ups or lunges if needed as well.
This week in the MasterClass I’ll be reviewing some of the aspects of power and prepping everyone for the upcoming speed block.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your questions ready to go! | TUE 11:30am-12:30pm MDT |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |
Enjoy the long hours of daylight and the chance to do all of your training outdoors!