The final week of the Speed Block. The final week of August. Maybe not the final week of summer but it’s getting close. We are going to take this out in style. The workouts this week have some very interesting features that I think you will enjoy.
You can always mix up the days as you need to best fit your schedule and preferences. I must admit that I have a mix of emotions about this time of year. Loving the summer stuff. Really looking forward to fall. A little sad we are at the end of the summer campaign. Excited to try and hit a couple marks in our workouts. Eager to begin a new block and model of training. I imagine you are experiencing some of the same feelings.
Week of 2023-08-21 (week 4 of month 2: SPEED Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Track Mon | Lifetime Athlete Track Warmup Per video | Mile Time Trial Full 1609 meters Good Luck! | Walk Jog Stretch Hydrate | Give it a strong effort and take a full recovery. |
| B Trail Wed | Walk 5 min. Jog 5 min. | Hill Climb Or Step Work 15-30 minutes | Walk 10-20 min. End of Season BBQ | Feel free to be creative with venue on this one. |
| C Gym 2-3X | Free Choice Cardio Low Impact 20 minutes Zone 1-2 (easy) | Bodyweight 100 each Rest as needed Pushup Assisted Pullup Air Squat | Tubing 20 each Row Press Sand Bag 20 each Thruster Clean/HighPull Med Ball 20 each Slam Giant Circle | This is your maintenance session to be used 2-3 times this week. |
There are only 3 sessions this week but “C” is intended to be performed several times, wherever you see fit. It’s the summer finale before we take a deloading break (making August a “5-weeker”) and kick into endurance after Labor Day. Local athletes will be going for their mile time on Monday evening and then having a power hike and summer salute BBQ wednesday evening. Nationwide cats…let me know what you do and send pics…love this stuff.
Workout A Breakdown: Track Night. You shall begin with the comprehensive warmup that we have been smashing for a while. As always, modify it and make it your own. Do as little as possible but as much as necessary for you to feel ready to run that strong mile. That’s 4 laps plus an extra 9 meters to be super official. Record your time and then do a very lengthy and leisurely cooldown. Walk til your breathing is normal. Jog slowly for a lap or three to flush things out. Stretch out all the tight spots. Drink water or sports drinks until you need to pee. Congrats on hitting this and you are AWESOME!
Workout B Breakdown: By request…or demand, from Buck and company…locals are hitting the Felix Canyon hill climb one last time. Bring lawn chair, coat, and grillable item for the after party. Our plan is to drive up and park near the overlook and there are some spots available just down the hill so it’s not a gnarly overlander. You don’t have to push this 1.4 miles or so…just enjoy it. Anyone who doesn’t have a long uphill available can either do reps on short hills or stairs, or even just hit step ups on a park bench for 20 minutes (with breaks as needed).
Workout C Breakdown: Really good and solid gym session that keeps you tuned. You can either push it or coast it. Remember that the thruster is a full front squat with an overhead press finish and the clean/high pull use handles from floor to overhead in a “tap and go” technique.
Next week we’ll be doing a number of unique and fun workouts that are not overly challenging. They are transitional to take you out of the Speed Block and into the Endurance Block, while also giving you a lot of flexibility around Labor Day weekend.