It (summer) is almost over! Unless you are a Beach Boy (Endless Summer)! In this final full week of the month, we’ll deload out of our Speed Block and salute summer properly. Everyone has done a fantastic job with all the diverse training and playing that has filled our summer.
Looking ahead, we’ll be starting our 3-month Endurance Block on Labor Day, September 5 and this will give us a nice easy transitional week to do some creative stuff, or even take a break if you need it. If you had been itching to hit a performance marker one more time, the week of Aug. 29 may be a good opportunity. Or, if you have been feeling tired, overly busy, and stressed…maybe just chill a bit and do less (but hopefully not nothing). I’ll still be putting up workouts and suggestions and feel free to reach out to me in the Forum or MasterClass and we can mash on anything.
Week of 2022-08-22 (week 4 of month 2: Speed Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| Field | No Field Workout this week | Hit Happy Hour | Less is More! | Give the grass and maybe your ass a break. |
| Track X 1 MON | Don’t need Fitt Kitt Walk Jog Drill Stride As you like | Daddy Special All-out Mile Or 4 x 400 Or 8 x 200 | Stadium Surprise Laps and Lunges Any way you want For 15 minutes | Explore the space and the possibilities! |
| Trail X 1 WED | Need empty pack and several jugs of water Last group workout of summer! | Aqua Hump Heavy up Drink and dump water Light down | Sunset Salutation FINAL PARTAY! | Savor the moment! |
| Recover X 2-3 | 10’ walk | 20’ of free choice gym work | 20’ bike Indoors or out | Stay fresh! |
Tracksesh Breakdown: The Daddy Special is basically three ways to cover a mile in style. After the basic warmup, choose one of the three options. If you go for the mile time trial, hammer on. If you are doing 4 x 400, hit mile pace or faster and walk a 400 between reps. If you are doing 200’s go 800 pace or faster and walk 200 between your 8 reps. All good. The clock will run for the finale in the stadium stairs, all bodyweight today…no FittKitt needed. We’ll basically bang lunges at the bottom between jogging laps of the stadium seats and stairs.
Trailsesh Breakdown: The Aqua Hump is a relatively heavy uphill then light downhill affair. Work the heart and muscles on the way up and take it easy on the joints going down. Pick your distance. Locals will meet for the final session of summer at North Cottonwood at 6. You can even load rocks if you don’t bring water jugs. We’ll just go up to the bridge, make the dip optional, and then cruise down to watch the evening sky. Bring a beverage and a chair and prepare for fellowship and reminiscence.
Recoversesh Breakdown: Use these sessions to keep your body feeling good and not tired. Do just enough to get the glow on and then shut it down. Walk for 10 minutes. Get in the gym and do any type, number, and style of exercise you feel like. Then ride the bike for a short bit. 50 minutes of excellence.
This week will be the last of the Tuesday Lunch MasterClasses. I’ll be posting a new time for the fall season.
| 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 |
Have a glorious week and thanks for being amazing. I appreciate you.