The ZesterFest! You know how Daddy likes a zesty sesh! And you do too. Well, forget about Oktoberfest…this week has 3 incredibly tasty tests (actually workouts). You’re going to go through some gears in locomotion, use some sustained power out on the field, and dive into some incredible volume work in the gym.
All while having a hellagood time. There are no limits to how we can be creative. Each of the workouts has some explanation on how you will perform basic moves in a stimulating, efficient, and oh so effective manner.
Week of 2023-10-16 (week 3 of month 2: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A 2X | Walk 5:00 Z1 Easy | Locomote 45:00 Jog or Ruck Triple Crescendo (see below) | Bike 15-30:00 Spin Z2 Steady | Start fasted but sip a sports drink during session. |
| B 2X | Tubing 2:00 each Row Chest Press Trunk Twist | Sandbag 2:00 each Back Squat Push Press Clean/High Pull | Med Ball 2:00 each Giant Circles Giant Swing Rainbow Slam | Use rest and pause technique with good form. |
| C 2X | Dumbbell 100 reps each Bench Press Curl Skull Crusher | Kettlebell 15 rep EMOM’s (see below) 5 rounds each Swing Goblet Squat Floor Press | Body Weight 100 reps each Assisted Pullup Pushup Situp | Do whatever it takes to get the number. |
Workout A Breakdown: Basically this is a session which starts with a short walk and ends with an easy bike spin. In the middle, however, do the Triple Crescendo. This is breaking up your 45 minute ruck or jog into 3 segments of 15 minutes each. Then, make each 15-minute section a 3 x 5 minute cruise in which the 1st 5 minutes = Zone 1, the 2nd 5 minutes = Zone 2, and the 3rd 5 minutes = Zone 3. It’s perfectly fine if you just guesstimate your zones, going from easy to steady to threshold. This workout increases your efficiency with oxygen utilization.
Workout B Breakdown: There is an ale I’ve tried a few times called Arrogant Bastard. It’s bold and strong. It takes a little attitude to sip. This workout is similar. If the weather is nice, take your FittKitt out to the field and play. There are 9 exercises, all of which we have done endlessly over the years. I would say tirelessly since this is the Endurance Block. Put your personal signature on the form. But…bang out 2 minutes of each. You can use that rest-pause technique in the exercise as needed to get a full 2 minutes at each station. Recover as much as you need between bouts. This is about a half hour but it will stimulate your entire body.
Workout C Breakdown: OK, so we begin and end using those rest-pause “gitters” again. This is particularly devilish because the prep uses isolation exercises that will make the bodyweight work seem harder at the end. However, the primary (main) section features Every Minute On the Minute (EMOM’s) in which you crank out 15 reps of the exercise at the top of the minute, use the remaining time left to rest, then hit it again as the second-hand crosses the 12 (or your digital timer indicates similarly). It gets progressively harder, but not impossible, to hammer out the sets.
You’re going to notice that you are getting relatively invincible and infallible. This shit works! Building work capacity is challenging but rewarding and you’ve been killing it. Nice job.
This week the MasterClass shows up on Wednesday the 18th at 5:00pm. Just hit the highlighted link to join the Zoom meeting. As I mentioned, I’m moving the days and times around to give everyone a chance to jam. Hope to see you then.