Happy Halloween!
Here we go! The third and final month of our Endurance Training Block. I can feel your fatigue resistance becoming awesome! This month we’ll really see just how much we can do as we mainly focus on low intensity and high volume, with a smattering of dynamism thrown in. We’ll be using three sessions this week, each to ideally be repeated twice. If the weather holds, the aerobic work will be outside and the gym sessions will be nice breaks just in case it’s blustery.
Week of 2022-10-31 (week 1 of month 3: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 | Quick Warmup Jump Rope 1 minute Med Ball Slams 1 minute | DB Day 20-15-10-5 Circuits Bench Press 1-arm Row Seated OHP Assisted Pullup Supine Tri Ext. Incline Curl | Cooldown Long Aerobic Free Choice Cardio 20-40 min. Easy Z1 | Tally those reps! |
| B X2 | Bodyweight 20 each Pushup Air Squat Row | Yuck and Ruck it Up Load Pack 20-50% BW Hilly Terrain if possible 45-90 min. | Stretching Free Choice Static and Dynamic | Handle load like a champ! |
| C X2 | Activation Bike or Row 10 x 15” hi/45” lo | KB Day Swings and Gobsquats Alternate 10 each for10-20 minutes | Tubular 50 each Lunge Curl L Lunge Press R | Practice your rhythm! |
Workout A Breakdown: This workout starts crisply and then tapers off easily. The warmups get you revved up and then you do the lifting circuits. First round is 20 reps of everything. Next is 15 and so on. Check the video for technique on the movements. Finish out by selecting the mode of aerobic exercise you feel like on the day and just going nice and comfortable.
Workout B Breakdown: In this session, we do a few easy warmups. The bodyweight rows are performed under a bar, such as a broomstick across two chairs, or a weight bar in a rack. Hiking with as much as half of your body weight is challenging, but you are ready for it, as long as you have a decent backpack. On the stretching, just do the things you like, but pay special attention to the glutes and the neck, as rucking tends to aggravate these areas.
Workout C Breakdown: Starting out with a little high-intensity interval work is a great way to kickstart the training. Keep the hi intensity 15 seconds at about an RPE of 8 with the lo 45 seconds being about a 4 RPE (barely any resistance or speed). Those basic movements with the kettlebell are classics. Repping back and forth is a real endurance challenge using moderate resistance. Then get into a lunge position and hold it with left foot forward. Step on tubing with front foot and bang out curls. Switch legs and hold tubing under right foot while doing overhead presses. You can rest your arms but you have to stay in the lunge position until you get your reps done.
Over this next month (November) I’ll be offering personal, private MasterClasses for any member who wants to jam and problem solve on any health and fitness topic. Also, there will be a couple surprise bonus sessions as well as possibly a meetup for local peeps (TBA). Once we get into December and the Agility Block, we’ll be hitting weekly (once at least and sometimes twice) group virtual workouts over Zoom. Getting your home gym well supplied and properly lit (you will need to be front-lighted not back-lighted) and your device/camera placed appropriately. Great fun.
As always, you rock. As we come closer to year-end, think of goals you would like to see as programs on the T2 Forum and we’ll make it happen.