Wow! What an Endurance Block it has been! I hope you have enjoyed the past 3 months of training, and also that doozy of a test week we just accomplished. Daddy is tired and I bet you are too. We are going to do a very casual deload this week before we rev up and begin our 2-month Agility Block.
After last week we are going to take the intensity back down and actually focus on rest, recovery, and healing (if any joints or muscles are needing that). This is an important aspect of intelligent training, in that we intentionally go easy to restore our bodies and minds. I think you will enjoy the three options we have for next week. You might want to hit each one twice.
Week of 2022-11-21 (week 4 of month 3: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A | Heat Exposure 20’ free choice | Zone 1 Walk or Jog 20-30’ | 90/90 position Box Breathing 4-4-4-4 Nasal inhale 10 minutes | Restore! |
| B | Bike 10’ easy | Mobiflow 30 seconds each 2-3 rounds Trunk Twist Side Bend Toe Touch Windmill Knee to Chest Heel to Butt Arm Circles Front Lunge Pushup Situp Back Lunge | Bike 10’ easy | Loosen! |
| C | KB Swings 20-15-10-5 | Goblet Squats 5-10-15-20-15-10-5 | Asst. Pullups 3-6-9-6-3 | Squeeze! |
Workout A Breakdown: Warm up by getting warm (hello). Use a sauna, hot tub, bath tub, shower, space heater, or down suit. Just raise your core temperature. Then locomote nice and easy for a while. Finish by laying on back on floor with feet on wall, hips and knees at 90 degrees, shins are a table top. Breathe in through your nose for a count of 4. Hold for 4. Exhale through your mouth for 4. Pause for 4. Do this for 10 minutes. You’ll find this relaxing and peaceful.
Workout B Breakdown: Ride your bike nice and easy, also a Zone 1 light spin with minimal resistance. Then perform the “Mobiflow” or mobility flow as you move seamlessly from one simple movement to another. You’ll be familiar with all these and feel free to put your personal signature on the exercise.
Workout C Breakdown: We’ve got some ladders and pyramids. Use light resistance (or high assistance with the pullups). Take as much rest as you need between sets and exercises. Goal is to just move, open and close the joints, and squeeze the muscles without undue fatigue. Try to take your time with this session and make every repetition purposeful and artistic.
This is the final week to get your personalized MasterClass. Just let me know if you are interested. Starting December 3 we will be doing the Saturday morning online workouts at 9am MST. Have your gym and audiovisual equipment ready.
Thanks for being a Tribe member! See ya soon.