And another week is upon us! And what a glorious one it shall be! Spring! Easter! Full Body Split! Maybe not necessarily in that order!
The key now is to stay strong, to stay the course. Seasons are changing and we just need to squeak out a little bit more intense gym work to prepare us for the outdoor season. Hang on! Bear down! You rule!
We are not changing up anything this week. There is a lot of “stuff” to master so we will give it another week of intense focus. The feedback I’m getting is that some of our team isn’t crazy about complexity…and I get that. But believe me, as Predator often says, “THIS SHIT WORKS!”
Week of 2023-04-010 (week 2 of month 3: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A FB | Assisted Pullup SB Push Press 3 sets Reps as needed RPE 6-7-8 | Deadlift 4 sets 4 reps each RPE 6-7-8-9 | Tubing Curls Tubing Pressdowns 2 x 15 Pump | 12 sets for the win! |
| B GC | Nasal breath walk 10 minutes | Walk, Jog, or Run 30 minutes | Free Choice Stretch | Flow! |
| C FB | DB Row DB Bench Press 3 sets 8 reps each RPE 7-8-9 | Walk Lunge 4 sets 10 steps RPE 6-7-8-9 | DB Lateral Raise DB Skull Crusher 2 x 15 Pump | Load that lunge! |
| D GC | Any Mode Cardio 10’ Z1 | Any Mode Cardio 10 x 1’Z3/2’Z1 | Any Mode Cardio 10’ Z2 | Know your gears! |
| E FB | Pushup 5-10-15-20-15-10-5 Rest as needed | Air Squat 30-20-10 Rest as needed | BW Row 4 x 10 Rest as needed | Own the range! |
| F GC | Jumping Jacks 1 minute Slide MTN Climber 1 minute | Box Jumps 5 x 3 Situps 2 x 20 | Jump Rope 2 x 1 min. MB Slams 2 x 30 sec. | Be elastic! |
Bang this shit out. Refer to last week if you need more detail, but I don’t think you will.
Running Demons are doing a revisit of that initial track workout (or road, etc.). Getting after 6 x 200 meters at mile goal pace. Drill down. Know your abilities and limits. Specific training gets results. Mindless schlepp-jogging doesn’t do bumblefuck. Locals will be doing an Easter Sunday track atmospheric re-entry at 1:00 in BelGREAT.
Running Demons Weekly Assignment
| WORKOUT | DURATION/DISTANCE | INTENSITY | TIP |
| 6 x 200 @ mile goal pace | 200 run/200 walk rests | Mile goal pace | Use the data! |
Let me know when you want to do a solo MasterClass anytime. I’m here for ya!