Oh my…it’s the final full week in July! Speed Block month 1 is coming to a close with some unique changeups. We usually do a fairly significant deloading phase in the final week of each month. This one’s only going to be moderate because we have some fun sessions to explore.
There are 5 workouts to get done this week. You’ll notice I removed the specified days so you can fit them into your schedule in any order. On the other days, do a little light walking and cycling, yardwork, etc. Anything that keeps the circulation moving.
Week of 2023-07-24 (week 4 of month 1: SPEED Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Field | Walk 5:00 Tubing 20 reps each Standing Row Chest Press Trunk Twist Med Ball 20 reps Vert Toss + Slam | SandBag 2 circuits 10 reps Back Squat Overhead Press Front Squat Bent Row High Pull Thruster | Walk or Jog 10 minutes Barefoot optional Strap Stretches 10 each leg Ham Calf Glute Quad | A nice reduction in workload. |
| B H2O | Big Hormesis! Walk 5 minutes | Walk or Jog 20:00 out/19:59- back Any effort Cooldown Walk5 minutes | Casual Swim to cool off Summer BBQ | A Tribe Classic! Dash and Splash at the River! |
| C Gym | Calisthenics :30 each Toe Touch/Sky Reach Side Bends Windmill Arm Circles Pushups V-Ups | Top 5 Resistance Circuit 1 round :30 each Trap Bar Deadlift Landmine Press Uni Pulldown Walking Lunge Suitcase Carry | Bonus Beach Pump 1 circuit10 reps each Medium wt. DB Bench DB Lateral Raise Tubing Curl Tubing Pressdown | Just 1 round of everything and no cardio today. |
| D Track | Walk 1 lap Jog 1 lap Drills 20 meters Every 3rd step Knee-to-Chest Heel-to-Butt High Kick Lunge Stride/Glide 4 x 60m Walk back | Mile TT #2 Per instructions | SB Walk Lunge 100 yards MB Thruster x 100 reps Situp x 100 reps | Hit 3 laps strong and then hang on. |
| E Park | Walk 15:00 (casual stroll) | Jog 15:00 (or walk briskly) Stadium Stairs or Bench Step Ups 4 x 1:00 With 1:00 rests | Walk 15:00 SPLASH PARK ADULT PLAY (or garden hose) | Get hot then cool off! |
Workout A Breakdown: This week the prep and accessory use some of the same elements, but have been trimmed down. In your primary, simply do 2 circuits of 10 reps each of the sandbag exercises, resting as much as you need and not pushing yourself too hard. I think everybody knows those exercises but remember the high pull is a clean from the floor to sky using a hammer grip on your sandbag handles. You’ll notice it won’t take long to do this workout.
Workout B Breakdown: This session is a repeat of last week and it’s wildly popular with local members. It’s basically a triathlon you can do anywhere. First part is locomotion (walking or running), then a cooldown short swim, followed by fellowship and feasting. Set this up any way you can and send me pictures and details of what you did. I’ll share it with the community.
Workout C Breakdown: No change in the moves here but we eliminated the cardio (plenty of that elsewhere) and reduced the total volume. This will feel like a nice, full-body freshener.
Workout D Breakdown: This workout is probably the capstone of the week for those who have been targeting that mile run performance. It still works for everybody else also. Warmup is the same. Now we run another mile but with this approach. Run the first three laps (1200m) at mile goal pace, then just hang on and finish, going as slow as you have to. We don’t care about the overall mile time as much as trying to hit target pace for three full and steady laps. Really concentrate hard on this. One thing you already know is that in order to maintain the same pace each lap…you have to use more effort every lap. It’s good to get confident knowing you can suffer through the pain and do hard things. That which does not kill us makes us stronger. The finale is pure hell. Take all the breaks and rests you need to simply accumulate the numbers. Good luck.
Workout E Breakdown: Back by popular demand, it’s the summer splash park outing. This one is similar to the River event, but it uses a stepping component in the middle which can be laps on stadium seats or just doing alternating leg steps on a park bench. You can use any water feature, even your own shower, at the end. The whole fellowship and feasting thing is not to be overlooked. This causes hormonal regulation and metabolic enhancement. You get happier, stronger, leaner…effortlessly. If you are in a remote place with no friends or family to join in, just use imaginary friends. But don’t blow it off.
Loving the summer scene, and the Tribe magic. Thanks!