Happy Labor Day Weekend! I salute the American worker and I salute YOU for all the work you’ve put into your training. As we settle into a fall pattern and begin to accumulate volume in the Endurance Block, we are making some adjustments to the workouts we did last week. You may feel a slight bump in fatigue. Make sure your sleep and nutrition are on point. As an offsetter, the cooling weather will give you a boost.
Week of 2021-09-06 (week 2 of month 1: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Aerobic X2-3 | Walk 5’ | Lo-Intensity Cardio 60’ any mode 60-70% max (6-7/10 RPE) | Walk 5’ Stretch as preferred | Go Steady. |
| B Muscle X2-3 | KB Figure Eights 1 minute MB Diag Chop/Lift 15x per side | Straight Set Mojo 3 sets each 10-8-6 reps 30 sec rests KB Goblet Squat MB Locomotive KB Swing MB Situp KB Hang Clean MB Slam | KB1-Leg RDL 15x per side MB Giant Swing 1 minute | Demonstrate work capacity. |
Workout A Breakdown: The upgrade this week is a huge one. Instead of going will-nilly and loosey-goosey and saying just go super easy for 30-60 minutes, now I’m saying bump your intensity up a bit (from Zone 1 to Zone 2) so your effort is up to 70% of max. And…do it for an hour, no more/no less. This is a “pure cardio” workout that some of you have been craving and others loathe. Either way, just get it done. I know you can.
Workout B Breakdown: Here make some changes to the primary or main portion of the workout. I kept the same exercises so that you can use familiar moves, but now we do straight sets. This means you do all 3 sets of an exercise (such as goblet squat) before moving down the list to the next movement. First set is 10 reps. Take a short 30 second rest. Second set is 8 reps. 30 seconds rest. Third set is 6 reps. Shake it out and move to the next exercise. This will feel like a bit of a “gasser” but you will blast through it.
So far I’ve had a couple great Tribe members set up their personal MasterClasses. I encourage you to contact me and do the same if there is anything at all I can help you with. Planning for an event, chasing a body comp goal, solving an injury problem, etc. You name it (within reason) and that’s what I’m here for. Use me. Let me help you.
I’ve included the vid from last week in case you need to check technique. The moves are all the same. Only difference is the upgrade to Workout A mentioned above and the change to straight sets in Workout B. A few of you have asked for a little less change and complexity in the sessions so let me know how this works for ya.
You’re AWESOME. Thanks for being YOU!