Howdy, y’all! June is here and that means several things. We are heading into our second and final month of the Power Block. And, the outdoor season kicks off nationwide! I’ll provide a little more information about both of the those points below.
The Power Block is awesome. Power is a specific entity in the Lifetime Athlete (you). But it also represents a hybridization, or transition between, strength and speed. That’s one reason why we place it where it is positioned in our Annual Training Plan. And, as you also know, we have been prepping for expressions of both anaerobic (the drag rigs and med balls!) as well as aerobic (the mile run and similar rows and bikes) power.
This month will utilize, as per our method, three specific outdoor workouts, with a supplemental gym session to be done anywhere from 1-3 times per week. It’s full on Fitt Kitt time, so make sure yours is complete and ready to go. Programming is nationwide and I encourage you to be creative in selecting venues. Local peeps know the drill. Monday evenings are field sessions. Wednesday evenings are trail and nature outings (often with tailgate BBQ action). Saturday mornings are track workouts. Fitt Kitts are needed every Monday and Saturday, but not on Wednesdays. Here are our local venues and times:
- Monday: Belgrade Soccer field, 6:00 p.m.
- Wednesday: TBA Trailheads, listed each week in the daily e-blast, 6:00 p.m.
- Saturday: Belgrade Track, 10:00 a.m.
We’ll follow this general schedule but there may be a few exceptions and bonuses, about which I’ll notify everyone.
Week of 2023-06-05 (week 1 of month 2: Power Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Mo Field | Calisthenics 10 each Trunk Twist Side Bend Windmill Jumping Jack Air squat Pushup Situp Tubing 15 each Row Press Curl Kickback Med Ball 20 each Chop Giant Swing Thruster | SandBag 10 each Front Squat Bent Row Push Press BonusDeadlift x 1:00 Loaded Buckets Drag Rig x 20 yds 4 reps 40 yard dash 2 reps 80% 5-10-5 drill x 4 Zigzag Run 20 yds x 4 | Med Ball Throws 6 each Forward Underhand Forward Overhead Forward Chest Left Side Chuck Right Side Chuck Backward Overhead Jog 10:00 Barefoot on grass Stretch | Get used to the flow of the session. |
| B We Trail | HillClimb! Be on time! | Bring jacket and beverage | Pace easy early, bear down hard late | Challenge yourself! |
| C 1-3X Gym | Free Choice Cardio Any mode 20-40 minutes Zone 1-2 | DB Circuit 10 reps each 2-4 rounds Light Bench Press Bent Row Overhead Press KB Circuit 6 reps each 2-4 rounds Medium Swing Goblet Squat Power Clean L Power Clean R | Bodyweight AMRAP’s 1:00 1-2 rounds Max pushups Max Pullups Max Situps | Keep this fairly light to work on mobility and not get sore. Save your big outputs for the field and track. |
| D Sa Track | Walk 1 lap Jog 1 lap Tubing Activation Drills Strides | 1 x 200m Mile goal pace 2-3 x 800m 5k pace 400 walk rests | Finale Circuit 2-4 rounds 5 laps stadium SB 20 wallball thrusters 20 slams Jog 400 | Really apply yourself. |
Workout A Breakdown: The Standard Field Session with a Deadlift Bonus! We’ll cruise through a FittKitt warmup, some change of direction and power work, and a little cardio/mobility combo finisher. Goal this week is just to get everybody familiar with exercises and implements. Each week we’ll add a little sauce here and there but the format will be similar this month.
Workout B Breakdown: The Hideously Horrific Hillclimb out of the Horrific Hellhole to the Hallowed Heights of Heaven Heart Attack Test! Oh yea, the annual run up Felix Canyon Road (group departs at 6:00pm so be on time). If you are going to have a heart attack, this is the place it will happen. But it’s a nice place to die what with the amazing views and the knowledge that the bears and coyotes will eat your carcass pretty efficiently. Bring a rain jacket just in case, and a couple tailgate beverages for after. We walk up to the start (about a mile or so), then run the road 1.37 miles to the summit, then walk all the way back down. Faster people can go partially back down and escort others up so we can all walk out together. You can power walk it, walk/jog alternate, or try to run the whole way. I’ve done every option. They all kick my ass. We get this done before the gate opens and all those shitass mountain bikers ruin that venue. We’ll be moving over to North Cottonwood for some Big Hormesis after this week.
Workout C Breakdown: This is the session you can use as indoor filler between the outdoor workouts. You can do this 1-3 times in the week. Weights and low impact cardio. It is scalable in terms of volume as you can see in the table. If you don’t have DB’s and KB’s just use cinder blocks, rocks, wrenches, or sacks of dogshit. No excuses.
Workout D Breakdown: The Saturday Morning Track Festival. Fairly standard sequence here. We go through a track-specific warmup, then hit a scalable power-based running workout, finish with a CrossFitt style finale. These are challenging but super effective in building your stamina. The warmup is open-ended. Just select the tubing, drill, and stride variations you like best and make sure you hit 80% readiness before moving to the primary section.
Running Demons are keeping after it. This week it’s nice and easy but working on volume. Just a couple of progressive miles in which you jog the first easily, cruise the second, and lightly press the third in which you should be running about 40-60 seconds slower than mile date pace (remember what you ran in the time trial on Memorial Day). Ping me in the Forum if you need some additional mojo.
Running Demons Weekly Assignment
| WORKOUT REPS | REST INTERVALS | INTENSITY | TIP |
| 3 x 1 mile on road | 5:00 Walk Rests | RPE 6-7-8 | Smooth is fast. Fast is smooth. |
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.