Lightning fast. Blazing quick. That’s YOU! And this block ain’t over yet! We are getting a bonus week this month, since we’re treating (ourselves) August as a 5-weeker. A bit more intensity this week. Unique workouts. A mix of fun and challenge, as always.
Three bit, make it count sessions. So big you just do light recovery filler for the in between days. Free choice. Compress. Concentrate. Focus. Kill. Win. Eat. Live.
Just like last week, I’ve placed the sessions M-W-F and I’d like to suggest you use a 48-hour spacing between A, B, and C. However, you can always change the order or do Tu-Th-Sa if that works better for you.
Week of 2024-08-19 (week 4 of month 2: Speed Block) [MB = medicine ball, SB = sandbag, BW = bodyweight)
Workout A Breakdown: This session won’t look like much “on paper.” However, it’s a chance to really test your speed endurance as you see if you can run that second 200 very close to double your best 100 time. That’s what the pros do. It’s a little harder for us Lifetime Athletes to match the math, but it’s still the goal. Run the first one as a systems check and to practice rhythm coming off the turn. Get a feel for the distance and be prepared to apply yourself all the way. Post your time in Member Submissions with comments and a clip. Love it.
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Workout B Breakdown: This cat is one cool hombre. Any Lifetime Athlete can jog for 10 minutes, and by now, that’s nothing to you. The Primary is a fantastic sequence that gives you everything you need. Remember that a thruster is a full front squat with an overhead press, smooth like a piston. Med ball slams can include jumps or not. Walking lunge is 12 long, deep steps with body weight. And a progressive 60 is starting at a jog and building to a sprint over the last 10-15 meters. It touches on speed but builds gradually. Walk back slowly and take a sip and a psyche up between reps. Cool down with that delicious summer barefoot mojo that so many gym rats deny and avoid.
Workout C Breakdown: The only thing we changed this week is that there are 2 rounds of the primary. Rest all you need but give it hell. Using a trap bar and your body weight for the deadlift is best, but modify as needed. Bang out reps for a minute and then take a long rest. Put your feet on a bench or box for the pushups and if you need to lock out and breathe a little over the minute, go right ahead. The pullups use no assist and you can kip or do partials all you want, but when you can’t pull up “no mo” you still gotsta keep on hanging until the minute is up. Use chalk if your hands are sweaty or wear gloves because there’s no dropping out to shake out your hands or dry them off. Survival. Burying it for 10 minutes on the bike is evil. Set a strong resistance but one that allows you to hold 90+ rpm’s and try for steady power. Eye-opening, leg-burning, lung-searing deliciousness. See if you can beat your performance of last week.
It’s been an exceptionally delightful ride going through our summer programming. Some cool pods and articles are dropping. Enjoy your training, and life participation. It’s what we train for. Let me know your results and thoughts in Member Submissions.