It’s been a long, and strong, STRENGTH TRAINING BLOCK! We’ve used resistance training to enhance strength, hypertrophy, and even muscular endurance. I commend you on working so hard. And it has been that. But we’ve built some really good properties which will allow us to move into the Power Block with ease.
This week has some changeups as I’ve promised. I’ve simplified things for us by using one full body resistance session and one blended aerobic/anaerobic festival. Try to hit at least 2 of each this week. Only do 3 each if you feel really fresh and zesty.
Week of 2023-04-17 (week 3 of month 3: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A FB | Med Ball 15 each Situps Slams Thrusters | Isometrics + Reps 10 sec. + 10 Reps 2-4 rounds Squat Assisted Pullup Pushup Deadlift | Tubing 50 reps Rest pause Row Overhead Press Curl Pressdown | Own every rep! |
| B GC | Easy Aerobic Any Mode 10 minutes Z1 | Semi-Sprints Mile Pace 10 x 60 Walk back rests | Endurance Aerobic Any Mode 20 minutes Z2 | Know your limits! |
Workout A Breakdown: This is a great session that allows you to scale the session by deciding how many rounds of the primary you want to do. Remember that the situps can be done with medball on chest or mimicking throwing. Slams can include jumps or not. Thrusters are full squat with overhead press finish. We are using “yielding” isometrics where you hold a position approximately at mid-range (maybe a tad higher on deadlift) for 10 seconds then you bang out 10 reps full range to finish. The tubing movements give you a huge pump but you should take brief rests (stay in exercise position) until you get it done.
Workout B Breakdown: Interesting combo here. Do anything you want to start up. Bike, row, walk, etc. Then stride out 10 reps of 60 yards at the pace you feel like you could run a strong mile right now. This can be very easy and that’s just fine. Finish with a walk, run, ride, or anything else that works for you.
Running Demons are shooting for another track session. Or set this up on a road or field with a measured distance. Now this week we are jogging the rest intervals. Same pace. Much tougher. Stay strong.
Running Demons Weekly Assignment
| WORKOUT | DURATION/DISTANCE | INTENSITY | TIP |
| 6 x 200 @ mile goal pace | 200 run/200 JOG rests | Mile goal pace | Use the data! |
Let me know when you want to do a solo MasterClass anytime. I’m here for ya!