Oh my, how the time flies! I’m utterly amazed that another month is here! It’s October! A time of pumpkins, hay mazes, and absolutely delightful workouts! The weather will be pleasant and it’s a perfect time to dive into more endurance-based training. It’s ancestrally consistent, as hunting, gathering, and migrating historically peaked during this month for us hominids over the past several million years. Why not move with the season!?
This week we’ve got some very specific and basic sessions, just to shake things up a bit. Every day is pre-programmed, but you can always pick and choose as you need or desire. We’ll be alternating Gymkata (definitely look at this link) with movementmojo.
Week of 2022-10-03 (week 1 of month 2: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Mon | Get your activity tracker ready | The Ramble Goal is 20k steps any way it works | All throughout the day | Rack ‘em up. |
| B Tue | Walk 5 minutes | Squatosis 1 x 50 rest/pause each Light loads Squats Front Back Zercher Overhead KB Side Rack Bulgarian split L Bulgarian split R Spanish Sissy | Walk and stretch as preferred | Now you do know squat! |
| C Wed | Prep your bike, indoors or out | Pedalplessha Easy Zone 1 spin 40-60 minutes | Use programming to pass the time | Recover! |
| D Thu | Set up your circuit stations | Push-pull-ooza 3 circuits 20 reps each Pushup BW Row Incline Press Pulldown OHP Assisted Chin-up Pressdowns Curls | 480 pumps! | You ain’t no chump! |
| E Fri | Jog 10 minutes easy | Hoof Hustle Walk, jog, or run 10 x 1’ fast/1’ slow You decide pace | Walk 10 minutes | Open-ended intervals! |
| F Sat | Banded Deadlift 3 x 10 | Hingemania Standard Deadlift BB 5 x 5 | Romanian Deadlift DB 4 x 8 | Take your time! |
| G Sun | Wake up smiling | Rest or Makeup | Love yourself | It’s simple! |
Workout A Breakdown: Just Ramble On like Zeppelin. Move throughout your day, getting steps and step equivalents until you pass the 20k mark. This is General Daily Activity and it’s a great way to keep your metabolism idling along and not stalling. Sometimes not dressing out and just being active feels right.
Workout B Breakdown: Bang out this sucker. It’s all squats and it’s a lot of gravitational defiance. Rest as needed, both during and between your sets in order to get those magnificent numbers. When you see the vid you’ll recognize all the styles we use in this vertical center of mass migration. Be creative with your kit to find a way to get it done. As I always say, in a pinch you can just use sacks of dogshit. #noexcuses
Workout C Breakdown: This really needs no explaining. Your legs will need a very easy flush today, and it’s also good for your spirit. Zone 1 is the easiest you can move and it’s important to celebrate intentional slowness once in a while.
Workout D Breakdown: Hit the gym for some classic push and pull patterns. Keep the loads somewhat moderate and really work on squeezing out a good pump. If you feel zesty, minimize your rests to enhance the cardio effect. Remember BW = bodyweight and OHP = overhead press. Also, a chin-up uses a narrow underhand grip (palms facing you) as opposed to a pull-up which employs a shoulder width (or wider) grip with palms facing away.
Workout E Breakdown: A simple but very effective interval workout. Choose the locomotion style that fits you best and then master the art of gear changes without getting gassed out.
Workout F Breakdown: 12 sets total is a lot of deadlifts. Move around a lot between sets and take your time. The band can be stepped on or run under a lifting/plyo box. If you have a barbell for the standard technique that’s awesome. Dumbbells work fine for those Romanians, which are a top-down hinge with stiff legs.
Workout G Breakdown: If you are broken down from the week, this needs no breakdown. But if you feel like breakdancing (You make me feel like dancing…), by all means hit another sessh.
Bill and I smashed last week, talking about protein, knee health, and general ass-kicking in life. This week I have more of that (the ass-kicking) plus a few other goodies, as well as anything you bring to the show!
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your questions ready! | TUESDAY Noon to1:00pm Mountain Time | Join Zoom Meeting https://us02web.zoom.us/j/83311730314?pwd=Q3pkRkhOQWtaaUZnemxrcGxKdS8xZz09 Meeting ID: 833 1173 0314 Passcode: 662174 |
It just keeps getting better. Because of YOU!