Yes! Yusss! It should actually be a crime that we have so much fun getting our fitness and fellowship. Last week’s Roaster workout was a screaming success. Big turnout. Big efforts. Big results…big time! Thanks for inspiring me in Tribe program design and for being open minded to athletic fitness and athletic longevity. We are more than onto something…we are defining comprehensive lifespan training nationwide!
You awesome cats should check out Ep251 – Words for Lifetime Athletes to Live By...on the pod, since many of you got shouted out!
This week has some spicy and dicey sessions. This week has some intensification and testing built into the field session, and then some great summer celebration workouts blended in.
Week of 2022-08-15 (week 3 of month 2: Speed Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| Field X 1 MON | Need Full Fitt Kitt Free Choice Moves Tubing MB BW 2-3 each 1’ each | Hammer Jammer Squat/Jump/Sprint Progressive 4 rounds 60-70-80-90% 2 SB squats 1 bucket jump 1 x 40 Walk back | VO2 max day 10’ power run 10’ easy jog Stretch and hydrate | Give your all. |
| Track (town) X 1WED | Need run gear, flip flops, and BBQ fixin’s | Dash n’ Splash Walk to track ½ mile Run 1-2-3-4-3-2-1At tempo pace Walk back | Splash and Grill Feast like Beast | Wet and wild! |
| Trail X 1 SAT | Need Light Pack Poles optional | Huck Ruck 2-4 hours easy | Snack on berries Jump in creek | Sweet delight! |
| Recover X 2-3 | Go to a pool or lake | Swim and water exercise to your heart’s content | Get in sun and make Vitamin D | Sieze summer! |
Fieldsesh Breakdown: Balls-out blaster. This is the one to go to the well and party til you puke. Or close. The Hammer Jammer. Start out with some free choice activities doing several each with tubing, med ball, and bodyweight – doing about a minute of each. Some ideas include rows and presses, giant swings and thrusters, lunges and pushups, etc. Just choose your favorites that help to get you to about 80% readiness for the main component. Combine 2 sandbag back squats immediately followed by jumping over your bucket (can lay on side or invert). Then take a couple breaths, get into a 3-point stance, and blast a 40. However, make your effort progressive through the reps so that you hit 90% on the fourth and final one. Rest a while and then run 10’ really strong, walk it off, jog 10’ easy.
Tracksesh Breakdown: The Dash n’ Splash is great because it works everywhere. All you need to do is locomote, spray yourself with a garden hose, and grill a burger…or something like that. Here’s the scoop. Locals meet at Lewis and Clark Park in Belgrade (on frontage road next to Town Pump, the one with the water park) at 6pm. Bring whatever you want to contribute to the partay. After meeting, we walk over to the track, run the workout (which is 100-200-300-400-300-200-100 meters with equal walk rests between reps), walk back, and put on our flip flops to get into the cooling water center. Then grill like badasses and trash talk into the night.
Trailsesh Breakdown: The Huck Ruck is designed to take advantage of our local huckleberry crop. If you can’t join the local cats, just take a hike and then eat some blueberries. Keep your load fairly light and focus on time/distance. Take some breaks to grab some berries (watch out for bears) and jump in the creek.
Recoversesh Breakdown: It’ll be gone (summer) before you know it…don’t blow it. Try to get some pool and lake trips in. Most people start shutting down in late August as school, work, and seasonal changes begin, but we actually have several more weeks of goodness available.
| 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 |
A bunch of you have TLA t-shirts and hoodies. Thanks for representing. Several people have asked about them, so here is the link to the Shop page on the website in case you need one. New discount pricing and styles. A variety of slogans to live by. Enjoy.