It’s time for a deloading week. We are into the 4th and final week of the second of 3 months in our Endurance Block. Coming off those Key Performance Indicator tests you may feel like you need an easy week. But you also might be up for some zesty festivals. Regardless, endurance is the art of fatigue resistance and it’s a major key to being a Durable Beast (shout out to Big G!).
This week we’ve got three workouts, with each recommended to be performed twice per week. You can mix and match the days as you prefer. Just make sure you are having fun and not getting too tired.
Week of 2022-10-24 (week 4 of month 2: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 | MB Activation 10 each Giant circles Diagonal chop L Diagonal chop R Giant swings Thrusters Trunk twists | Sandbag Minutes 1’ each with rest/pause 2-3 rounds Back squat Push press Front squat Bent row | Tubing Pump 15 each Chest Press Row Curl Kickback | Sculpt your body! |
| B X2 | Free choice cardio Steady state warmup 10’ Zone 1 (very easy) | Aerobic intervals Any mode 10 x 1’ Z3/2’ Z2 | Mobisesh Calisthenics 20 each Air squat Toe touch Windmill Side bend Jump jack | Hone your system! |
| C X2 | BW warmup 10 walk lunges + 10 pushups X4 | Dumbbell smartwork Low-med weight 12 reps each 2-3 circuits Bench Press 1-arm Row Lateral Raise Step ups Curls | Pipework 10 each Front raise Overhead squat Trunk twist Long lunge | Groove your motion! |
Workout A Breakdown: This is a great workout! Start off doing some standard moves with your medicine ball. Remember that the thruster is a full front squat with an overhead press. The sandbag exercises will be very familiar but rest-pause is simply pausing to rest a few seconds and then hammering on to get through your minute. Finish with the tubing using slow, full, squeezing reps to maximize your pump.
Workout B Breakdown: Interval training does not have to be anaerobic to be effective. Start out with Zone 1 (gear number one out of five) and get the juices flowing. Then alternate a moderate minute (Z3) with two minutes of Z2. 10 reps if you are feeling it. Finish out with some old school cali’s just like it was PE class.
Workout C Breakdown: The bodyweight warmup is a good one. Walk 10 lunges then sink down and bang out 10 pushups. Rise up and repeat 3 more times. In the gym (home or commercial) you are intelligently doing some dumbbell work. If you don’t have dumbbells you can always use rocks, wrenches, hammers, cans of food, or sacks of dogshit. #noexcuses. The pipe can be a pvc or metal option, or a dowel or broomstick is fine as well. The long lunge is doing a megastep and planting your pipe like Moses’ staff for balance.
I’m into another week that is exceptionally dynamic. I’ll again be offering personal MasterClass sessions for anyone who wants to do that. Just email me and we can set up a time to do the meeting. Zoom, FaceTime, or phone call is great. Also, I’d like to start offering some bonus guided virtual workouts here and there before we get into the regular winter schedule for those. Just let me know if you are interested and what times might be best for you.