Greetings Great One! I never cease to be amazed how quickly time flies. I guess that means we are having fun. I’ve also heard that if you want to get something done, give that project to the busiest person in town. Regardless, here we are at the final week or so of the month. There is a deloading opportunity combined with some bonus sessions and a long holiday weekend.
I should probably hit the housekeeping items first. We’ll be jamming with a preseason field workout at Belgrade Soccer Field Wednesday the 24th at 6:00pm. Our Memorial Day Mile will be coming up on Monday, 5/29 at Belgrade Track at 10am. If you are in town, come on out for a nice training session before the BBQ action begins. We’ll remember our fallen heroes and challenge ourselves a bit. And the Wildflower Walk at Felix Canyon is on Wednesday May 31.
I hope you found the recent challenges we had to be fun and fitness-enhancing. I kicked one of their asses and got my ass kicked by the other two. Oh well.
Week of 2023-05-22 (week 4 of month 1: Power Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A 2-3X | Aerobic Power Free Choice Cardio Any Mode 5:00 Zone 1 | Pyramid 4-3-2-1-2-3-4 min. @Z2-3-4-5-4-3-2 w/equal rests | Long Cooldown Walk and Stretch | Brief enough but tuff enough! |
| B 2-3X | Anaerobic Power Med Ball Slams Ladder 10-8-6-4-2 10 sec. rests | Drag Rig Sprints 10 x 20 yds Unlimited rests | Sandbag Walking Lunges 3 x 10 yards Unlimited rests | Get it on and get on out! |
Workout A Breakdown: A great chance to know your zones. The second half of the pyramid will be hellish because the rests are relatively short. OK to lengthen those out if you need. We are working on the art of being focused and intense (thus POWERFUL). Instead of doing a ton of bullshit and pussyfooting through a long grinder, view this as a dose of nitro.
Workout B Breakdown: Walk out onto the field of battle like the warrior you are. Slam the hell out of the ball to get activated. Then harness up your drag rig (you made yours didn’t you…Daddy told you long ago to do this…why don’t you listen?) and blast it. Savor those big rest periods so you can dominate the reps. Even make them longer as you go along. I will.
Running Demons are in sharpening mode for the mile. Measure off 150 meters on the track and blast it quicker than mile pace, then jog the rest intervals for 250m.
Running Demons Weekly Assignment
| WORKOUT REPS | REST INTERVALS | INTENSITY | TIP |
| 4-8 x 150m | 250m jog rests | Faster than Mile goal pace | Quick, light, and repeatable! |
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 calculate seating and food requirements.