Oh my my, Oh hell yes! Thank you Tom Petty! And thank YOU for being a durable Lifetime Athletic who is building endurance this month. This week we begin to accumulate volume in the aerobic fitness and muscular endurance realms. Simple stuff but more (lots) of it.
Here is an interesting thing I’ve noticed over the last week. Endurance training can make you more fatigued or sore than the speed and power work we had been doing. In fact, the speed and power work, once I got used to it, tended to make me feel energized and activated. The endurance work just makes me feel tired. Here’s the reason. I didn’t have much (enough) of this type of fitness. That shit is about to change.
Week of 2022-09-12 (week 2 of month 1: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A x2 | Med Ball 20 each Slams Forward throw Backward throw | Aerobic Intervals Any mode 10 x 2’on/1’off RPE 7 | Gitters “Git yer reps” rest/pause as needed SB front squat 100 reps Tubing Rows 200 reps Tubing Press 200 reps | Steady efforts. |
| B x2 | Walk 10’ | Ruck 50’ 25-30% BW | Stretch 10’ | Loaded locomotion! |
| C x2 | Cali Circuit 2 circuits 10 reps each No rest Jump Jack Windmill Air Squat Toe Touch Side Bend | BW Circuit 2 circuits 20 reps each No rest Pushup Split Squat L Split Squat R Assisted Pullup Situp | Iron Circuit 2 circuits 10 reps each Max rest Barbell If possible Bench Press Bent Row Front Raise Deadlift Reverse Curl | Own it! |
Workout A Breakdown: Why not give this a whirl?! Med ball work to activate. Use a forward chest pass throw and a backwards overhead technique. On the aerobic intervals, 7/10 rate of perceived exertion is just nice steady aerobic work, don’t feel like you have to smash it. If you choose to row, take full rests for the minute. If you are running…walk your breaks. On the bike, just spin easily. You decide. Gitters are a great way to bang out reps. Go til you need a break, take that break, and then keep pounding. Don’t put the implement down or leave the station until it’s over. Nice.
Workout B Breakdown: If you have your pack ready with 25-30% bodyweight, and a hiking opp awaits ya, have at it. Any terrain is acceptable, although if it is steep consider using trekking poles. Stretches are free choice…the ones that float your boat.
Workout C Breakdown: This baby is pure Daddy Delight! Rev up with a calisthenic glow. Ain’t no stopping for air. Then rock some bodyweight reps with good technique. Finally get your barbell (if you have it) ready but know that you can and should take all the rest you need between these lifts. I didn’t specify load right now because we are just going for good technique…we’ll be more specific later in the winter but for now err on the light side. If you don’t have a barbell you can always just use DB’s or even duct tape sacks of dogshit to your broom. #noexcusesfindafuckingwayjustshutthehellupandgetitdone!
New fall time for the MasterClass! Mondays at 7:30am MDT. That will soon become MST. Start your week with a coffee and a chat with Daddy on almost any health and performance topic. Looking ahead to winter, we’ll be moving to those Saturday morning workout sessions.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your questions ready! | MON 7:30am-8:30am MDT | Join Zoom Meeting https://us02web.zoom.us/j/83311730314?pwd=Q3pkRkhOQWtaaUZnemxrcGxKdS8xZz09 Meeting ID: 833 1173 0314 Passcode: 662174 |
We’re off to a great start this month! Let’s see what we can accomplish!