Greetings Amazing Tribester! Congratulations on reaching the final week of the Power Block! We’ve done some outstanding work and now it’s time for a little deloading before we transition into the Speed Block. This week has some familiar and some new content, all designed to help you consolidate your excellent gains.
We are still hitting our popular summer outdoor sessions, but with just a few changes. Total workload (Volume x Intensity) is reduced a bit. And, the recovery session has a cardio component.
Week of 2023-06-26 (week 4 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 Med Ball 20 each Chop Giant Swing Thruster Slam | SandBag Walk1 mile Every ¼ mile do: 10 each Squats Push presses High cleans | Med Ball Throws 6 each Forward Underhand Forward Overhead Forward Chest Left Side Chuck Right Side Chuck Backward Overhead Walk or Jog 15:00 Barefoot on grass Stretch | Go a little easy. |
| B We Trail | Big Hormesis! Walk 1 mile Boulder Lifts 10 each Chop Trunk Twist Giant Swing Thruster Alt Back Lunge | Hike 2-3 miles Zone 2 (75%) Light pack | Cold Plunge | Enjoy a light, late dinner and the summer sunset! |
| C 1-3X Gym | Shoulder Protection Program per video | Elastica Bombastica per video | Free Choice Cardio Low Impact 20 min. Zone 1 | Work on breathing. |
| D Sa Track | Walk 1 lap Jog 1 lap Step Ups on bench 10 x each leg Bench Bulgarians 10 x each leg | 2000m (5 laps) Date pace + :20 | Finale SB Lunge Walk 200m (straightaway) Med Ball Toss/Run 200m (out/back) Cooldown Walk and Stretch | Stay crisp not ragged. |
Workout A Breakdown: Once you complete the basic warmup…take your sandbag for a walk. Just go around the field for approximately 1 mile and carry your sandbag on your shoulders. Every ¼ mile, bang out 10 squats, push presses, and high cleans. Finish some Medball throws and locomotion, nice and easy.
Workout B Breakdown: The Hormesis Hustle Ruck! This week we are doing the routine with a lightly loaded pack. Walk that first mile then take off your pack and find a rock to lift. Once you get that finished, head out for several miles (your choice) hiking that involves some hills. If you are in the inner city…find a commercial building to hit the stairs. If you live in a flat spot, go to a football stadium and use the bleachers. If none of that is available, simply step up and down on a bench or your cooler to simulate some hills, or do some walking lunges. It all works. The cold plunge is the icing (pun intended) on the cake today. If that’s not available, hit the garden hose or bathtub…just hit something and don’t skip your hormesis. Do just enough to cool down but not over chill. Have a low carb, no-bun bratwurst or two so that you achieve full bratosis as you admire the setting sun.
Workout C Breakdown: Hit those video based elastic sessions and then finish with some free choice low impact cardio. Zone 1 is your very low, easy, recovery gear. Bike, walk, swim, row, elliptical, etc. This session can be interspersed with the bigger workouts on your in-between days as you see fit.
Workout D Breakdown: Generally we do this on Saturday but you can also move it to Friday if your schedule mandates it…just try to fit this in. This week we do just enough warmup to get a glow on, then we run 2000 meters which is 5 laps. Try to hold a pace that is equal to your mile time trial date pace from Memorial Day plus about 20 seconds. For example, if your date pace is 8:00 then you are running 8:20 pace for the 5 laps, shooting for a time of 10:25 or so. Long and strong. The finale is brief but evil. Sandbag can be on back or chest and you can stand still and rest as much as needed. Go down the straightaway and back to get 200 meters. Then pick up your med ball and race it down and back. Stay in your lane, do a strong chest pass, run up to your ball, and keep doing this down and back for 200. Walk and stretch as needed to cool down. And as always, if you don’t have access to a track stadium, you can always do this in a field or park.
Running Demons get a break from the pounding. Use the bike for a steady bonus…letting your legs get some training without beating them up.
Running Demons Weekly Assignment
| WORKOUT REPS | REST INTERVALS | INTENSITY | TIP |
| Hour on the bike | None | Zone 1-2 | Extra aerobic work |
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.