You can get your kicks on Route 66…but you can also get them on Nine Twenty-Six! This 4th and final week of month 1 in our 3-month Endurance Training Block features a mild deload which you can customize. You can adjust loads and durations in these sessions to get what you need (and so richly deserve). Did I mention that you are AWESOME!?
We’re going to approach endurance (all-day durability like a Lifetime Athlete BEAST) in three unique ways this week. There will be a resistance circuit, a steady-state cruiser, and an intervalistic mashup. Feast on the excellence, as I know you will!
Week of 2022-09-26 (week 4 of month 1: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2-3 | Set up your circuit 4 stations Music and water ready | Pattern Pyramids 5-10-15-20-15-10-5 reps Light load Rest as needed Pushup Goblet Squat 150° Pulldown Trap Bar Deadlift | Stretch as desired | Smooth and steady. |
| B X1-2 | Old School Cali’s 30 sec each Jump jack Windmill Trunk twist Side bend Air squat | RUCK that don’t suck 20-35% BW 30-60 minutes Any terrain Easy pace | Lungeatosis Lunge walk with pack 100 yards with breaks as needed | Lunging IS stretching! |
| C X1-2 | Select Cardio Mode 5’ Zone 1 (6/10 RPE) | Low Intensity Intervals 4-8 rounds of 3min/2min @RPE7/RPE5 | Cooldown 5’ Zone 1 with nasal breathing | Oxygenate! |
Workout A Breakdown: This baby looks amazingly simple and it is indeed that in process. However, in output it is fairly robust. The exercises are demonstrated in the video and the circuits are delightful. Do all your 5’s (one set of 5 reps of each exercise), then the 10’s, and so on. Rest as needed but keep the loads light so you don’t have to take too many breaks. A great conditioning glow that you can jam with several times this week.
Workout B Breakdown: Bang out those calisthenics to get your engine idling (not revving too hard). Then throw on your pack and head out for a walkabout. Go for the time that feels right for ya. That lunge walk finale is tasty. It’s basically locomotive yoga.
Workout C Breakdown: This is free choice cardio (walk, hike, run, bike, row, swim, love) which is done in 5 minute bouts. Start out with that super easy 60% (of max) effort to get lubed up. Then during the intervals you go at RPE 7 and 5 for 3 and 2 minutes respectively. Remember RPE on a 10 scale is basically your percentage of max output at each number, so RPE 7 is still in your easy, talk-test gear. RPE 5 is super slow, barely moving, but nourishing yourself with circulation. Pick 4-8 of these and don’t take any rests til you are done.
Thanks for your feedback on Ye Ole MasterClass. Lunch with Daddy on Tuesdays! Bring your inquiries and we will confer!
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your questions ready! | TUESDAY Noon to 1:00pm Mountain Time | Join Zoom Meeting https://us02web.zoom.us/j/83311730314?pwd=Q3pkRkhOQWtaaUZnemxrcGxKdS8xZz09 Meeting ID: 833 1173 0314 Passcode: 662174 |
Wow, it is a beautiful fall season. Seize it!