Hello Amazing T2 member! Welcome to Week 3 of the 2nd and final month of our Power Block. Everyone has been crushing it and I commend you on your excellent effort and progress. This week we intensify a bit but also keep a few things the same and mellow to offset the mojo.
The outdoor workouts are our jam during the summer. The local members are killing it but I also want to help you out no matter where you are. We can design the sessions in the inner city and everywhere else. Try to get some training partners, and get them to sign up as well. This thing is taking off and we love new members.
Week of 2023-06-19 (week 3 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 Run20 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 Increase the distance or effort from last week just slightly! | 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 Check with me if you need help | 1 x 200m Mile goal pace 1 x 1000m Mile goal pace | Finale Circuit 2-4 rounds 5 SB laps in stadium steps (or 10 bench steps each leg) 20MB Wallballs 20 MB Slams Jog 1 lap | 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. We’re hitting the drag rigs again this week, then moving into sled pushes and bucket lifts soon.
Workout B Breakdown: The Hormesis Hustle Round 2! 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. This week we are testing progress. See if you can hold your one mile goal pace for 1000m (2.5 laps). If you can get within 15 seconds of target…you are on path. If you smash your time, make your goal faster. And if you are off by more than 15 seconds, your goal is unrealistic and you should soften it a bit.
Running Demons now work on foot strength, mechanics, and injury-prevention. Just jog. 30 minutes. Barefoot. On grass.
Running Demons Weekly Assignment
| WORKOUT REPS | REST INTERVALS | INTENSITY | TIP |
| 30’ grass jog, barefoot | None | Relaxed and graceful | Choose form over speed |
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.
Here’s the video from our recent HillClimb featuring El Jefe, Ice Ninja, and Mr. Tyler. Sorry about the shaky Blair Witch footage because I was trying to run up the mountain with heart rate pegged at redline!