It’s week 3 of the month and time for some intensification. We are going to be featuring two speed-based options this week, which will be quite delightful (in my humble and honest opinion). I’d like you to look at every workout this week as optional, simply choosing the ones you like best and putting your week together as you see fit. That’s the art of training…you are getting so good at listening to your body and making adjustments that keep the locomotive rolling through life, and avoiding the train wreck of over (or under) training.
I’ll be talking about some of the nuances of speed this week on the platform. There will be a couple of short videos and I’ll add them here as they are completed. Some cool techniques and cues for you to explore.
Week of 2023-08-14 (week 3 of month 2: SPEED Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Field Mon | Walk with Tubing “Circle of Life” | Walk with SB “Box of Death” | Walk with MB “Pure Hell” | A mobile cardio and strength combo. |
| B Track Wed | Ruck Warmup Walk 4 laps 30-50% BW | 3 x 200 Progressive Jog-run-sprint Max rests | 5 minute pack hustle on stadium stairs Walk or Jog 4 laps | No Fitt Kitt needed for this, just your loaded pack. |
| C Gym Tu/Th | Shouder Protection Per video | Bodyweight 100 each Rest as needed Pushup Assisted Pullup Air Squat | Elastica Bombastica per video | Keep the resistance light but this week trim the range and move crisply. |
| D Track Sat | Lifetime Athlete Track Warmup Per video | 1 x 200 at 800 pace Full rest 1 x 800 time trial | 100 SB Lunges 100 MB Slams 100 Tubing Rows Stride 4 x 100 On grass Barefoot optional | Enjoy being explosive but take very long rest breaks. |
| E Free Fr/Su | Free Choice Cardio Low Impact 20 minutes Zone 1-2 (easy) | Isometric Holds 1 minute each 2 rounds Lunge Left Lunge Right Dead Hang Mid Pushup | Free Choice Stretch Any Style | Just enough to get a glow on. |
Workout A Breakdown: You deserve a fun theme on the field and this one definitely features that. Each segment has you walking for 15 minutes around the perimeter of the field, and stopping at every corner to do 10 reps of each exercise.
- Circle of Life: Ok, so when you walk, round the corners a bit so this is a circle. Here are your exercises. This one uses your tubing.
- Chest Level Straight Arm Pull-Aparts
- Overhead Press from Lunge Position (front foot step on tubing)
- Chest Press (tubing around your back at shoulder blade level, choke up on handles by wrapping)
- Curls (step on band and pump)
- Box of Death: Now you can square off the field and smash it with sandbags at every corner.
- Back Squat
- High Pull Clean (ground to overhead with tap and go technique)
- Thruster (full front squat with overhead press)
- Front Jump Squat (½ squat and just get off the ground an inch)
- Pure Hell: Get a little violent here with your medicine ball.
- Slams with full rage
- Underhand Vert Tosses (straight up and down, don’t catch it…let it hit then pick up)
- Giant Circles (10 each way for good measure)
- Mock Throw Situps
Workout B Breakdown: OK…we warm up with our packs by walking a mile on the track. Then dump the packs and run 3 200’s with max rests. Last one build up to your max safe speed on the day. Then throw the pack back on and hump the stadium seats and stairs for 5 minutes. Drop the pack and finish out with another 4 laps, either walking or jogging. LOCALS MEET AT BELGRADE SPLASH PARK THEN RUCK TO THE TRACK.
Workout C Breakdown: No change here because this is your movement pattern maintenance routine. As long as you hit it once in the week…you are good to go.
Workout D Breakdown: This one has the standard comprehensive warmup and a zesty finale. The main component is hammering the 800 as fast as you can. You are looking to be able to run it at a pace that would be 40 seconds faster than your mile pace. For example, if your mile goal is 8:00, then you would run 3:40, which is 7:20 pace. Don’t worry about the math…just go hard. Expect to tighten up in the last 200 and dry heave at the finish. If this doesn’t happen, you pussed out.
Workout E Breakdown: Here’s your recovery session. We changed up the primary to use those isometric holds to create position ownership. This is deceptively challenging but it won’t beat you up.
Super fun and challenging stuff. This is why you are a Tribe member. You are a Lifetime Athlete, and through consistent, hard work and dedication…you can do shit that most people either only dream of, or simply can’t even consider. As always, I salute YOU!