Oh Mighty Tribe Member! The fun doesn’t end. It’s summer. It’s hot. It’s sizzlin! And so are we! This week it’s time for a little competition and KPI testing action. I’ll be explaining everything in the text below, but just know you’ve worked so hard, done so well, and earned not only your fitness…but my respect.
We are in the first month of the speed block and we are working on moving quickly. That is fun and exhilarating. It is also safe when we train consistently and progressively. Speed is the fountain of youth. I encourage you to embrace this magic. This week the key workouts of field, trail and track are to be done only once, with a nice easy recovery filler session in between each.
Week of 2022-07-18 (week 3 of month 1: Speed Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| Field X 1 | Tubing Speed Pump 1’ each ¼ Squats OHP Curl Kickback | Lift and Sprint SB front squat x 5 +Sprint 40 10 reps ↑speed each rep | Med Ball Walking Lunge 5 minutes Stretch | Looks easy on paper. |
| Trail X 1 | Go to any local water source | Walk, jog, or run 20 minutes out, bring it home in 19’ | Splash and swim until your core temperature drops | Find a way to make this happen… no excuses! |
| Track X 1 | Walk 1 lap Jog 1 lap Free choice drills Stride 4 x 60m | 1 mile Time Trial | 100 each SB Push Press MB Thruster Rest/Pause Technique | Crush your previous time. |
| Recover X 2-3 | Walk 20 min. | Bike 20 min. | Stretch 20 min. | An hour to blossom like a flower. |
Fieldsesh Breakdown: Nothing like this workout exists anywhere else! On the warmup movements, use a compacted range of motion and move rapidly. The lift and sprint series builds intensity, but use plenty of rest. The lunge finale is insane. COMPETITION: HOW FAR CAN YOU LUNGE WALK IN 5 MINUTES?…REPORT IN T2 FORUM!
Trailsesh Breakdown: Oh yes! Find a river, lake, pool or a garden hose and base from there. Head out steady and charge home. Use the water to relax and loosen as you cool. Don’t fear the heat. You are conditioned for it and it is good for you. The water at the end is essential, however, to help with cooling off, refreshment, hormesis, and hopefully (get peeps involved) fellowship.
Tracksesh Breakdown: This is a chance to revisit your mile time. I view the mile more as a test of aerobic power than that of pure speed, but folks like it and have requested it. Daddy listens. It takes reps to get good at anything and this is no different. Bear down. KPI TEST: WHAT IS YOUR MILE TIME…REPORT IN T2 FORUM!
Recoversesh Breakdown: I think you’ll find this to be very effective in nourishing your beastly bod.Just a nice flow series in which you walk, cycle (indoors or out), and then do your favorite stretches. Basic movement snacking. Enjoy.
| 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 |
Summer is incredible and it can be quite busy. Find a way to fit most of your workouts in. You’ll benefit greatly. I’m always here for ya if you have any questions.