Week 3 for you and me! It’s us and we! The mighty Training Tribe ventures into intensification week. It may be spring break week, but that means we just more time to train hard. And that’s what we do in week 3 of every month. The changeups may look subtle, but they will test you (as they should) at the very same time they inspire you.
Week of 2023-03-13 (week 3 of month 2: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 UB | Med Ball 1×20 each Situps Supermans | 5 x 12 Bench Press Assisted Pullup Incline Row Incline Press | 2 x 15 Incline Curl Incline Kickback Spider Curl | Work on form! |
| B X2 GC | Cardio Any mode 10’ Z1 | Cardio Any mode 10 x 1’hard/1’easy (Z4/Z1) | Cardio Any mode 20’ Z2 | One mode or mix and match! |
| C X2 LB | Jog 5 min. Pogo hop L x20 Pogo Hop R x20 Pogo Jump x20 | 5 x 6 Front Squat Deadlift Alt Back Lunge | BW Series 1 x 15 each Foam Roll Bridge L Foam Roll Bridge R Alt Split Jump Tuck Jump Sissy Squat | Be explosive! |
There are two changeups this week. In the Primary lifts of A and C, stick with 5 sets and make sure the first two are pure warmup sets nice and easy. Then perform sets 3-4-5 at an RPE of 8-9-10, which means you go all out to full failure on the last set of each movement. Next, in the Accessory of A and C, double the volume so you do 4 x 15 in A and 2 x 15 in C. For all workouts, rest as much as you need because we are really pushing the overload this week. Next week we will cycle down a bit.
Listed below is the Running Demons workout of the week (done in addition to all other programming, no skippies). Memorial Day is less than 3 months away and we must prepare to run our mile. This workout uses your MHR that you determined recently. Now we warm up as we like, then run 1 mile at 90% of MHR. For example, if your max is 200 bpm, you run the mile at a HR of 180. Don’t sprint the end, just churn steady. It will take the first lap or ¼ mile to stabilize HR, so start a little conservatively. Whatever you run, convert your time to total seconds and multiply x 0.9. This will provide a very rough estimate of what your mile time will be if you race all out. We will adjust as we go along, but it’s today’s adjusted time that we use to calculate goal race pace for some of our workouts. Cool down, hydrate, and stretch out. This will be a bit zesty.
Running Demons Weekly Assignment
| WORKOUT | DURATION/DISTANCE | INTENSITY | TIP |
| Mile Pace Estimator | 1 x 1 mile on track or road (measured) Warmup and cooldown as preferred | 90%MHR | Hold Steady! |
Morning mashup for Saturday in the class will be a mix of mobility and conditioning. Once we get to the end of the month (March), we’ll move into our summer schedule and format. More to follow on that. Hope to see you this weekend!
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement | SATURDAY 9:00am-10:00am MST | Join the MasterClass |
Bring on Spring!