Loving this Power Block! The workouts are equal parts hard and fun. It’s so exhilarating to get outside and push ourselves. I love the gym, but I needed the outdoor summer mojo. Things are getting more zesty as we start to hammer field workouts, track workouts, and hikes.
Our maintenance/recovery work in the gym is totally elastic this week. Three different components that allow you to maintain pattern proficiency and mobility while restoring and regenerating yourself after those outdoor hammerfests.
Week of 2023-06-12 (week 2 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 Drag Rig x 20 yds 5 reps 40 yard dash 5 reps 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 | Big Hormesis! Walk 1 mile Boulder Lifts 10 each Chop Trunk Twist Giant Swing Thruster Alt Back Lunge | Run a mile or two With some Uphill | Cold Plunge | Enjoy a light, late dinner and the summer sunset! |
| C 1-3X Gym | Shoulder Protection Program per video | Elastica Bombastica per video | Saggital Six Tubing or Band 15 reps each 2 circuits Row Chest Press Overhead Press Pulldown Pressdown Curl | A lot of uses for the elastics. Use this as a recovery session. |
| D Sa Track | Walk 1 lap Jog 1 lap Tubing Activation Drills Strides | 1 x 200m Mile goal pace 10 x 100m Walk back rests 400m race pace | Finale Circuit 2-4 rounds MB Throw Series 6 x 6 as on Monday SB Walk Lunge x 100 meters Stadium Runs 5 laps (no weight) | Practice going hard but controlled |
Workout A Breakdown: The Standard Field Session with a Rig Drag emphasis. These are spicy but extremely effective in developing power and enhancing conditioning.
Workout B Breakdown: The Hormesis Hustle Round 1! If you are local, show up at North Cottonwood at 6:00pm with readiness and tailgate supplies. If you are not local, you can easily do this workout by hitting the workout in your hood and then taking a nice cool bath or shower (or swim if available).
Workout C Breakdown: Full Elastic Workout. The first two parts have been used before but the videos can provide a reminder. The final (accessory) section is all the basic resistance moves we’ve been doing for years, so that’s a no-brainer.
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. This week we run a series of 100 meters working on smooth, relaxed speed. A nice change from last week’s 800 grinds.
Running Demons now get an endurance challenge to develop the aerobic base. This is all about holding steady with low intensity. No surges. You’ll be tempted to roll the mid-range. Daddy says No!
Running Demons Weekly Assignment
| WORKOUT REPS | REST INTERVALS | INTENSITY | TIP |
| 5-6 mile easy jog | none | HR = 180 – your age | Don’t exceed upper HR limit. |
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.