Nine Nineteen! Don’t you just love the way that sounds? It feels zesty just to say it and zesty is exactly what we are doing in this week’s training! We’ve got two amazing full body fatigue resistance exposures in addition to a very nourishing recoverysesh sandwiched in between. We are emphasizing total movement volume but not putting too much emphasis on load or intensity. At least this week…
Week of 2022-09-19 (week 3 of month 1: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 | Core Work 2 rounds 1’ each Situp Superman DB side bend MB trunk twist | Stepatosis Box or bench Any height Any technique 8 x 1’ on/1’ off | ISO Fest + Reps 2 rounds Hold each 30” Then rep 5 Pushup middle +Full reps Iso Lunge L + Split Squat Iso Lunge R + Split Squat Dead Hang + Assisted Pullup | Keep rallying. |
| B X2 | Nasal breath walking 10’ Go slow Breathe only through nose | Free Choice Aerobic 40-60’ Any mode Easy effort | Box breathing 10’ Lay down In 5 seconds Hold 5 seconds Out 5 seconds Pause 5 seconds | Oxygenate! |
| C X2 | Major Patterns Light weight 15 reps all 2 circuits Rest as needed Bench press Squat Deadlift Overhead press Bent row | Extensive Plyos 30” each 2 circuits Full rests Jump rope MB slams Wallball thrusters Mountain climbers KB Swing | Isolation lifts 1 x 20 each Full rests Dumbbells Curl Kickback Lateral Raise Partial Fly Pullover | Go beyond the burn! |
Workout A Breakdown: Begin with some basic trunk work and do what you can. A minute is along time and two circuits are incredibly challenging. OK to take breaks there as needed. The stepatosis is particularly evil. You’ll want music to help you get through. Step up and down on any height with any technique, 1 minute on and 1 minute off, just with bodyweight. At first it will feel easy but toward the end it will become ever more challenging. The iso’s + reps are also dynamite. Hold each position for half a minute then bang out 5 full, strong reps. You’ll be pleased and amazed.
Workout B Breakdown: Here we perform straightforward easy cardio with an emphasis on a nasal breathing warmup, then roll at a comfortable RPE for the main portion. Box breathing at the end will relax your body and help you to recover from the A and C sessions.
Workout C Breakdown: Mixing up the basics just a bit, we do the major patterns light, as a warmup. Then we hit those extensive plyos, which are quick and explosive, but scaled to a reasonable level. Finish with body sculpting. Rest as much as you need. Main goal is to finish the workout feeling successful, not destroyed.
New meeting time gives you that chance to coffee up and kickstart the week. I’ve got lots of topics ready and also welcome any and all questions.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your questions ready! | MON 7:30am-8:30am MDT | Join Zoom Meetinghttps://us02web.zoom.us/j/83311730314?pwd=Q3pkRkhOQWtaaUZnemxrcGxKdS8xZz09 Meeting ID: 833 1173 0314Passcode: 662174 |
Have a great week and enjoy your training. Keep that element of play alive and well in your workouts, and all other aspects of your life.