The finale of the Strength Block is upon us! Congratulations on making it to this point and great job on all your training. We are now on the road to a deload. There are a couple of relatively easy sessions to allow full recovery before we push into the Power Block.
As a preview, the month of May will feature an outdoor Power workout with your FittKitt including some hi/lo cardio, and there will also be an indoor gymsesh. 2-3 times each per week is going to be the goal. Make sure you have your FittKitts tuned and ready to roll, as well as possible all-weather clothing. Local peeps will start pre-season workouts also.
And…the first annual Lifetime Athlete Rendezvous will take place July 14-15. Totally free but registration is required even for Tribesters so we know who is coming and can plan seating and food. Grab your spot now because you won’t want to miss the excellence, fun, fitness, and fellowship!
Register for the 23 Rendezvous!Week of 2023-04-24 (week 4 of month 3: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A FB | 1 x 20 – BW Situp Reverse Hyper Side leg raise Pushup | 1 x 20 – DB Bench Press Row OHP Pulldown Pressdown Curl | 1 x 20 – KB Swing Goblet Squat Overhead Carry L Overhead Carry R Suitcase Carry L Suitcase Carry R | Squeeze and reach! |
| B GC | Easy Aerobic Any Mode 10 minutes Z1 NASAL BREATHING | Endurance Aerobic Any Mode 30 minutes Z2 | Stretching As preferred Box Breathing 5-5-5-5 In-hold-out-pause 5 minutes | Oxygenate! |
Workout A Breakdown: We are revisiting the great 1 x 20 system pioneered by Dr. Michael Yessis. Simply accumulate 20 reps of every movement, selecting weight as needed and doing rest-pause technique where indicated. Think of this as practice of the pattern, moderate resistance, and actually loaded stretching. The bodyweight moves get you going. The dumbbell training works all the beach muscles, and the kettlebell stuff gets functional.
Workout B Breakdown: A very parasympathetic opportunity here. Easy, multimodal cardio with stretching and breathwork. Restore. Keep everything very relaxed and comfortable. Lay on your back with your legs up for the breathing at the end.
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 stretching out the distance, and walking the rest intervals. Same pace. Much tougher. Stay strong.
Running Demons Weekly Assignment
| WORKOUT | DURATION/DISTANCE | INTENSITY | TIP |
| 4 x 400 @ mile goal pace | 400 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!