Oh my you mighty Tribe member! This is a transitional week in which we bridge between the Power block and Speed block. We are going to stick with the pattern of two sessions on the field, two on the trail, and two on the track this week. See if you can fit them all in.
Additionally, we are going to be mixing methodologies in two of the workouts. Before we get to that, let’s keep the trail sessions consistent, with hiking-boulder lifting-running-cold plunging, plus a bratwurst finish. As I mentioned last week, if you can’t get out and about, just cruise your hood, step up and down on a chair, and hit the shower on cold. It works.
Back to the methodologies. The field workouts will be using “long to short” training and the track will use “short to long.” I’ll break that down more below and I think you have a ton of fun with the sessions.
Week of 2022-06-27 (week 5 of month 2: Power Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| Field X 2 | Tubing 15 reps each Row Chest Press Pulldown (supine) OHP Curl Kickback | Sandbag + Run Squat x 4 + 100 yd run 10 rounds | Med Ball Thruster x 8 +50 yd run 10 rounds | Work on smooth form and strong posture. |
| 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’ Skip 5 x 30m Stride 5 x 60m | Flying 30m (w/ 20m run up) 2-3 rests between reps 10 rounds | Stadium Steps TEAM SB relay 2-person teams Partners alternate reps 10 reps per team | Go big, then go home. |
Fieldsesh Breakdown: Start out with some basic elastic maneuvers. The supine pulldown means you lay on your back and anchor the band around any post, etc. Those SB squats plus runs over 100 yards will be strong on grass. Walk back slowly. Then the thrusters (full front squat with OHP) and shorter runs add the polish. Throw in some walking and stretching to finish off.
Tracksesh Breakdown: Jog, skip and stride to get ready. Cone off two zones 20 + 30 meters. Build up in the 20, hold max velocity mechanics in the 30. Coast out and wait a full 2-3 minutes between reps (in this workout we want max speed not all out cardio). Then partner up with a sandbag. Take turns racing up the seats and down the stairs, alternating partners so each person gets 5 reps and you finish on the 10th. Winning team gets lattes. If you are training with just one partner, treat him or her to a beverage of choice. If you are alone with imaginary friends, get yourself a bonus afterward.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Mastering Health and Fitness Have your questions ready! | TUE 11:30am-12:30pm MDT |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |
Enjoy the glory of summer!