It’s the Speed Block and I’m ahead of schedule. I guess you could say I’m fast. I usually get the weekly content up by Sunday so you have it for our week starting on Monday, but here it is in advance! We are downshifting this week by deloading a bit. Speed training is fun, but you have to take it in small doses and then rest a bit. Training lightly this week will help you get ready to rev up again.
Week of 2022-07-25 (week 4 of month 1: Speed Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| Field X 1 | Med Ball Giant Circles x 100 Tubing Row x 100 Tubing Chest Press x 100 | Take your Kettlebell for a walk day! Walk for ½ hour 10 reps every 100 yds Repeat order to the end Swing Goblet Squat Uni Push Press Uni Row | Suitcase Carry SB in Bucket Alternate 100 yards left with 100 yards right x 4-6 reps total | Pure gold. |
| Trail X 1 | Load your pack heavy | Haul and Hustle Walk 2 miles anywhere with pack Run 2 miles anywhere without pack | Drink 1 full liter of water with some electrolytes | You will feel so light! |
| Track X 1 | Walk 1 lap Jog 1 lap Free choice drills Stride 4 x 60m | Tempo Pyramid 50-100-150-200 200-150-100-50 All at 75% speed Unlimited rests | SB squats x 25 MB OHBT x 25 Banded Monster Walk x 100m BW lunge walk x 100m | Start your engines! |
| Recover X 2-3 | Pump tires and lube chain | Bike 1 hour | Swim if available | Gentle movement. |
Fieldsesh Breakdown: It’s take your Kettlebell for a walk day! Bring a KB, DB, gymbag, or sack of crap to the field (all work). Warm up with a few FittKitt faves, doing gitters (rest-pause technique) until you make 100 reps. Then walk for ½ hour, preferably all on grass, preferably all barefoot, and rep out 10 of one exercise every 100 yards. Keep repeating the sequence til done. Then get some suitcase carry work in. Trunkatosis! Stretch out and trash talk after.
Trailsesh Breakdown: Can’t make it to a trail? Just use your hood. On a trip, find someplace safe. In a hotel or office building, use the stairs. Load up heavy 40-60# for now and hump two miles. Then dump your pack and bang out another 2 miles, light and fast.
Tracksesh Breakdown: This is rhythm running. Go through the standard warmup then run those reps smooth and controlled, not hard. Finish with some donkey work. MB OHBT means medicine ball overhead backward throw.
Recoversesh Breakdown: Be like the Tour riders, or Freddy Mercury (“I want to ride my bicycle”) and pedal for an hour. Nice summer cruising.
| 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 |
Big vacations happening and coming. It’s OK if you modify but try to do something every day. Goose eggs in the ledger hurt us.