Time to get powerful! We’re moving into this second week of month 1 of the Power Block. I’ve been getting great feedback from our community. Everyone is loving the new training sessions and the chance to get outside for a few workouts every week.
Local peeps have been hitting some atmospheric re-entry track sessions on Sundays at 1pm. Soon we will throw in a weekday evening field training preseason episode. Getting the kinks out. Knocking off the dust and rust. Make sure your FittKitt is complete and updated so you can enjoy training to the max.
Running Demons (and anyone else who wants in) are doing the Memorial Day Mile on Monday, May 29. Meeting time and warmups are at 10am with gun time probably being 10:37:08 or so. The MDM will be a litmus/acid test or reality check for us. We’ll go for a goal, then use the data to adjust programming further along.
This week we are keeping the exercise patterns and intensity output similar. However, we are adding volume. Reps, sets, and circuits went up on everything. Even though the suggestions are clear, feel free to adjust and modify so that you challenge yourself, but not exhaust your inner beast.
Week of 2023-05-08 (week 2 of month 1: Power Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Field 2-3X | Tubing 20 each Shoulder Protection Series per video | Sandbag Drag Rig Work 3 circuits 20 yds each Forward Walk Backward Walk Forward Run Backward Run Forward Sprint Backward Sprint | Medball Throws 2 x 20 yards each Chest Pass Forward Underhand Forward Overhead Left Side Right Side Backward Overhead Walk or Jog 25:00 | Get used to the new session! |
| B Gym 2-3X | Warmup Light Weight 15 reps Bench Press Squat Deadlift Overhead Press Pulldown | AMRAP Moderate Wt 1:15 each Bench Press Squat Deadlift OHP Pulldown | Rest-Pause Tech Heavy Wt 12 reps 2 Circuits Bench Press Squat Deadlift OHP Pulldown | Build Intensity! |
Workout A Breakdown: This session is for the field (any field, yard, park, playground) with your FittKitt. The idea here is to get used to training outdoors, on grass, with your summer equipment. Probably the only thing you’ll need to make sure you have is a longer strap so your drag rig experience is optimal. This way the bag vector is at a low angle and it won’t hit your feet as you move. You don’t need a belt unless you have that available. Simply hold the loop in front or behind you, depending on what you are doing. Take lots of rests. With the throws, use protected form and don’t strain anything. And the locomotion should be done fairly easy.
Workout B Breakdown: A gymsesh with a twist. We are using some familiar exercises, but exploring a power challenge. The prep is a light warmup circuit that grooves each exercise. The main is a minute doing as many reps as possible (AMRAP) with a moderate weight and then resting all you need. The accessory moves to a heavy weight (about 5RM – which is the most weight you can lift 5 times) and then using rest-pause technique to accumulate 12 reps. Your sequence might look like 4 + 3 + 3 + 1 + 1 to get your 12, with 10 seconds or so rest between good efforts.
Running Demons continue to get after it. Our track session this Sunday features a great conditioning tool. Still doing the warmups as preferred (walk, jog, drill, stride, etc.) This week we play with variable-zone reps. Jog a 400, then hit mile pace for a 200, then walk 200. Do this 6 times.
Running Demons Weekly Assignment
| WORKOUT REPS | REST INTERVALS | INTENSITY | TIP |
| 6 x 400 jog + 200 @ mile pace (Z2 + Z4) | 200 WALK rests | Mile goal pace | Practice going from easy to hard but in control! |
Make sure you sign up for the Rendezvous and get that on your schedule! It’s free and everyone in our TLA community is welcome, but you need to register so we can calculator seating and food requirements.