Hello Tribe Member…You are phenomenal! It’s such a great summer and I’m seeing many of you reach new levels of fitness and performance. This also correlates well with productivity, success, and life satisfaction – as I’m sure you are well aware.
It seems I’m always in a rabbit hole of study and this week is no different. As I ponder the terms athletic fitness, athletic longevity, and aging gracefully…my interest is in helping everyone (myself included) to age athletically. I don’t think it is a good idea – I KNOW it is the essential element. I salute you for feeling the same way. Our problem, or perhaps better stated as our mission, is to get more of our families, friends, and coworkers onboard with this program. I’m seeing you guys kick so much ass and I know others would like a piece of the action. Problem is they just don’t know (like we do) that Tribal life is the ticket to a long, healthy, and amazingly rich life. Keep being you and get others to be like you!
DADDY WILL BE GONE ON SATURDAY THE 16TH BUT I STILL EXPECT YOU TO DO THE WORKOUT ON YOUR OWN…WHEREVER YOU ARE! DON’T DISAPPOINT DADDY!
This week builds more into our speed platform. The workouts look basic enough but going fast is all about highs and lows in the session, as opposed to all medium.
Week of 2022-07-11 (week 2 of month 1: Speed Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| Field X 2 | Med Ball 1 minute each WallBall Thruster Alt Side Slams Jump Slams | Heavy Drag Rig 4 x 20 yd walk 4 x 20 yd jog 4 x 20 yd run 12 x 100 yds 75% max speed No resistance Walkback rests | Tubing 20 each Row Chest Press Supine Pulldown OHP from Lunge Kickback Curl Lateral Raise Stretching (as desired) | The 12 100’s on grass are tempo efforts. |
| Trail X 2 | Load Pack with 20-60 # and secure load properly | Hike 4-8 miles | Hydrate | Go longer this week! |
| Track X 2 | Walk 1 lap Jog 1 lap Free choice drills Stride 4 x 60m | 1 rep each Flying 10m Flying 20m Flying 30m Long rests between reps Run 250/walk 150 Run 200/walk 200 Run 150/walk 250 | Stadium Steps 5’AMRAP laps up/down with sandbag Track 10’AMRAP laps with 10 SB squats each lap | Put the pedal down hard today. |
Fieldsesh Breakdown: There are a couple changes this week. To get activated, you are doing some med ball power moves for time. One minute each with plenty of rest between exercises as needed. WallBall thrusters have you squat thrusting your ball up onto the wall and catching it each rep. Alternating side slams have you throwing into the wall…if you have a slamball stand close but if your ball rebounds back up (duh). Jump slams get all your power into the ground. The tempo 100’s are a great chance to work on mechanics and rhythm. No change in the accessory exercises with tubing.
Trailsesh Breakdown: Going longer this week. Load that pack and get to trekking. LOCAL PEEPS ARE MEETING AT NORTH COTTONWOOD FOR THE WEIGHTED PACK DOUBLE DIP SESSION!
Tracksesh Breakdown: This is a pure asskicker. Can’t lie. It’s time to throw down a bit. The warmup is the same but then you carefully hit a flying 10-20-30m practicing hitting your max velocity mechanics. Next up you cover 3 laps by running (less each lap) and walking (more each lap) at a strong effort. Hit the stadium with your bag and pound some laps. Then finish with a 10 minute gasser on the track, squatting your bag for 10 each lap. Try to get 2-4 laps of this delightful sauce in.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your questions ready! | TUE 11:30am-12:30pm MDT |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |
Stay with it this week. I know it’s hard. Next week we have some tests and comps mixed in with a bit of rest. By the end of August you will be bulletproof. In lieu of a film this week, I’d like you to listen to this podcast. It includes shout-outs to many of you and also epitomizes what we are doing in this life journey. As always, I salute you!