Howdy! This week’s content is out a little early since I’ll be gone for a few days. We always increase workload in the 3rd week of every month. Because we are in Month 1 (of 3) of the Endurance Block, we’ll be increasing workload by primarily adding volume.
Endurance is more than just cardiorespiratory fitness. It’s mechanical efficiency, movement and fuel utilization economy, and muscular fatigue resistance. We’re going to hit it all this week. Should be great fun.
Week of 2023-09-18 (week 3 of month 1: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Out 2-3X | Walk10:00 | Run or Ruck 30-90:00 easy/steady | Walk 10:00 | Go long on the weekend and short during the week! |
| B In 2-3X | KB or DB Swing :30 on/:30 off 6 rounds ISO Dead Hang ALAP | SB Push Press 15-12-9-6-3 :30 rests 3 rounds ISO Mid Pushup ALAP | MB Goblet Squat On ramp AMRAP 4:00 ISO Lunge L & R ALAP | Add the isometric at the end! |
Workout A Breakdown: As per our theme this month, use any mode (walk, jog, run, ruck) you like. Try to go 90 minutes on the weekend and then just do 30 minutes in the primary during the week when your time may be more limited. Do whatever you can to make these enjoyable outings.
Workout B Breakdown: We are keeping the same standard exercise in the first part of each section. Same settings as last week. However, after the lift, we add a complimentary ISOMETRIC HOLD FOR AS LONG AS POSSIBLE (ALAP). I’ll describe those below.
- Dead hang from overhead bar. Some will find that their grip goes first. Others its the back, shoulders, or arms. 30 seconds is a passing score but many in our group go over 2 minutes. Let me know how you do.
- Mid position of a pushup for as long as possible. Don’t hold your breath. Stay in the position until your chest collapses to the floor. Give yourself a bonus and try to bang out 10 reps as soon as you partially recover.
- Lunge position for as long as possible on left, then same on right. Use good form, trunk upright, and don’t bounce. Put your hands on your hips.
These are really great exercises as well as tests. Enjoy! Also, ping me if you want to do a personal class session this month. Next month I’ll be breaking out the whiteboard, etc. and I know you just can’t wait. You are spectacular!