Hello Magnificent Beast and T2 Member!
This week we are coaxing up our volume a bit and working on some cool concepts.
In the MasterClass I’m going to be sharing some information about muscle contractions and tempo/cadence with exercises, as well as answering any and all questions you may have. The session is on Wednesday, Oct 7, at 5:30pm MDT. As you know, I’m moving the times of the MC around so that more folks have the opportunity to catch one. The meeting ID and password are
ID: 84931907393
Password: 908856
WEEK OF: 10-5-2020 (second of 5 weeks of Month 2)
| WOW | WARMUP | MAIN SETS | ACCESSORY | TIPS |
| A1 M | 10’ walk | 1 x 10’ @ L1 5’ walk rest 1 x 20’ @ ½ marathon pace (L2) | 50 Walking lunges Stretches | Synchronize breathing and footstrikes |
| A2 W | 5’ L1 jog 2 x 15 yd drills (new, A-skip and B-Skip) 2 x 75 yd strides | 6 x 30” uphill @ 5k+ effort (L3) w/ 90” walk rests | 50 Walking lungesStretches | Strong leg drive |
| A3 F | CXT Alternative mode aerobic training for one hour at Level I Walk, bike, hike, swim, elliptical, etc…just don’t run (unless you must) | Non-stressful training/play | ||
| B TTS | Tubing: 10x per side Reaching Row Rotating Press Trunk Twist Cross Body Pull/Push OHP from Iso Lunge Forward Leg Drive | 2 sets of 15, straight sets,set 1 Left, set 2 Right Uni KB Rack Squat w/heels elevated Single Leg RDL Uni BP 7-finger Pullup KB OHP/sliding lunge combo | Pushup Clusters20-15-10-5 reps with Iso rests at top Pullup Lock and Lower (hold top as long as possible, slowly lower, hold bottom 10 seconds) 1 rep | Rest adequately between sets for quality |
A1 Breakdown: From the outstanding work of last week, we are making a few minor changes. As we move from implementation/introduction to accumulation/volume increase, we are shifting the 30 minutes of interval work to have only 10 minutes of Level 1 and 20 minutes of Level 2, separated by a 5 minute walk. You don’t really have to know your exact “half-marathon pace” for Level 2 because I can describe that using this simple talk test:
- Level 1 = you can talk in complete sentences.
- Level 2 = you can make 4-6 word statements.
- Level 3 = you can only offer one word comments or responses.
It’s that simple. In level 2 you are working “comfortably hard” and this is up for your own interpretation. Then you bring your walking lunges up to 50 steps, from the 30 of last week. Our focus is to practice synchronizing breathing with footstrikes. Research supports a cadence of about 180 strikes per minute with breathing in on two strikes and out on two strikes, but you may find a slightly different rhythm to work best for you. Don’t overthink this, just be aware that your body will be most efficient in a certain synchronicity (Thank you Sting).
A2 Breakdown: No big change here from last week. We are bringing up the number of 30-second hill reps at L3 from 4 to 6. Just concentrate on creating a strong leg drive as you push through your foot, knee, and hip to create propulsion before picking up your leg and moving it forward. And grab another 50 walking lunges.
B Breakdown: What might seem like a subtle change is actually a fairly large one in terms of loading. We are going from 2 circuits of the unilateral exercises (main lifts) to 2 straight sets of 15 reps. So now instead of doing all the sets on the left and then all the ones on the right, you will do your left set, then your right set, in each exercise. Take as much rest as needed so you can produce quality form/reps every single time. The goal is to create the mastery of quality movement more than just blasting through the sesh for an ugly shit-storm of crap movement that earns you a total do-over. I once knew a guy (who we’ll call “Phil”) who double-timed and half-ranged every exercise (known as short-stroking) and then said “Next!” I always told him start over motherf***er because that was an insult to anyone who is trying to be a Lifetime Athlete. Alas, I digress.
Anyhoo…have fun with this stuff. There is so much we can do and I salute you for your dedication on this journey of excellence. I will work hard to keep things coming packed with science and fun. Hammer the Forum with comments and questions.
Yesssss hills 😈 my fav