Wow, what a summer it has been! So many great workouts and fellowship gatherings. I thank and salute you all. And also I’d like to add how gratifying its been for me to see you making such outstanding gains in your fitness and performances! Truly A-level, elite stuff.
This is “week 5” of the month because we are hanging on until after Labor Day to officially launch the fall campaign, which will be our 3-month endurance-focused block. As I had alluded to earlier, you can use this week as either a continuation of the deload, simply doing some light stuff – or making an attempt at a KPI that has been in your sights. Examples include blasting a PR or season’s best time in the 100, 200, 400, 800, or mile. Or it might be that end of summer backpack trip. All-out yard or house project. Any peak performance…even in the boardroom or bedroom!
Here are some fun “serving suggestions” that you might dig. Ping me in the Forum or via email if you want some extra input.
Week of 2022-08-29 (week 5 of month 2: Speed Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A | Med Ball Mobility 10 each Alt Back Lunge Giant Circle Push Press Diag Chop/Lift Trunk Twist | Pattern Lifting 1 4 x 8 Straight Sets ↑ wt. Each set RIR 4-3-2-1 BB Back Squat BB Bench Press Uni DB OHP BB Bent Row | Aerobic Finisher 20’ Jog 7/10 RPE | Work on smooth, full range of motion. |
| B | Loaded Ruck 30’ steady HR 140-160 40-60# pack | HIT Circuit 2 rounds 1’ on/ 30” off Jump Rope Alt DB Snatch Mtn Climber | Core and ISO Work 2 rounds 1’ each Plank Lunge LF Lunge RF | Stay in control of each movement. |
| C | DB Carrypalooza 2’ each continuous Bilateral Rack Farmer Walk Suitcase Walk L Suitcase Walk R Goblet | Pattern Lifting 2 1 x 5 all lifts light 1 x 15 all lifts moderate using rest/pause technique Rack Pull Deadlift (low pin) DB Bench Step Up L DB Bench Step Up R Assisted Pullup | MB Plyos 15” each3 rounds Drop n Sink Pogo Jump Slam No rest between ex Rest 1’ between rounds Arm Farm Gun Sculpt Supersets DB Curl Tricep Pushup 10-8-6-4-2 | Move like an animal. |
| D | 90/90 Supine Box Breathing | Free Choice Cardio 45-50’HR Limit 130 | Stretch as preferred | Practice the art of the low gear. |
Workout A Breakdown: This workout gets you moving with some medicine ball moves at 10 each with as much rest between as you need. The lifts are basic and rests are again as needed. The last set of each movement goes to Repetitions in Reserve (RIR) 1 so it’s very near failure. A simple jog finishes it out and you can keep the effort comfortable without needing to monitor.
Workout B Breakdown: Hit the sesh humping your pack around town, doing a steady neighborhood burn. Return to the gym and smash a bunch of calisthenics and isometric holds. A devilish burn.
Workout C Breakdown: The carrying will surprisingly elevate the heart rate. Weights can be mixed to work best. You do one circuit of all the lifts light at 5 reps to warm up, then you select weights for the second circuit (or amount of assist in the case of the pullups) that would be about 10RM, yet you do 15 reps by using rest-pause technique. Delightful! The plyos make for a nice finisher and I’ll show you the techniques. A bonus arm pump follows.
Workout D Breakdown: This gets into the parasympathetic side of things. We’ll review box breathing, heart rate considerations, and stretching. This can be done as a hike, jog, bike, row, swim, etc. The art of low-intensity base development.
NO MASTERCLASS THIS WEEK. We’ll be starting a new schedule the following week and I’ll give you some advance notice in the daily emails. I have a lot of great topics I’d like to cover and I also welcome any suggestions or questions you may have. In lieu of the class, here’s a quick vid you might find helpful.