It’s the Final Countdown. To the month. This one has been a 5-weeker. Time to get into some big time deloading after last week’s major push. Being a fatigue-resistant, aerobically fit DuraBEAST is no easy task. But you are up to it.
This is going to be a very relaxing week because we are taking last week’s amazing sessions and now reducing their volume by a significant amount. This is sheer magic as your body will be very familiar with the movements and routines, yet will find the workouts relatively brief and easy.
Week of 2024-10-28 (week 5 of month 2: Endurance Block)
| WOW | PREP | PRIMARY!!!! | ACCESSORY | TIPS |
| A Mon 1x | KB FLOW Per video 10-20 each 1 round Rest as needed Quad Lat Xfer Oblique Press L Oblique Press R Side ER Press L Side ER Press R Russian Twist Recline Press Figure 8 Power Clean L Power Clean R Ramp Goblet Squat Kickstand RDL L Kickstand RDL R Bulgarian SS L Bulgarian SS R Alt Swing | STRAIGHT SET GITTERS 50 reps each No time limit Rest as needed All 1 ex before next Use “moderate weight” Close Grip Bench Chest Supported Row DB Walk Lunge-100 steps BB Power Clean Plate Situp Box Jump | MED BALL Throws 10 each (see below) Chest UHF L Side R Side OH UHB Slam
| Enjoy the relative brevity. |
| B Wed 1x | Walk 5:00 Easy Jog 5:00 | HILL REPS Outdoors or Treadmill 10 x 1:00/1:00 strong/easy | Stretch Free Choice Sauna or steam room or hot tub or hot shower or hot bath | Pick the grade of hill you want. Walk or run. |
| C Fr 1x | Calisthenics :30/:30 off Trunk Twist Arm Circles Side Bends Jumping Jacks Windmills Feet Up Crunches Side Leg Raise Superman All 4’s Donkey Kicks Alt High Kicks Alt Knee to Chest Alt Heel to But Toe Touch/Sky Reach | VERY MODIFIED MURPH Locomote 1 mile 90 Air Squats 60 Pushups 30 Pullups Locomote 1 mile | Cool to Cold Exposure as preferred. | See specifics below. |
| D 3x | No warmup needed | Easy Bike Ride Unstructured Indoors or Out 20-40:00 | No cooldown | Strategic recovery between the big sessions. |
Additional Workout Information: If you need any details from last week, just check the T2 WOW of 10-21. You’ll notice that we cut the Primary section of A-B-C back quite a bit. This is the art of tapering. These are still great workouts, they are just not gut (or other body parts) busters. The goal this week is to leave every session feeling fresh and not overtaxed.
Next month is the final one in our Endurance Block and now we’ve laid the foundation to do a bunch of fun events and comps. You earned it. You shall receive the excellence. You deserve it. As we finish out fall and head into winter, see if you can turn on some peeps to our T2 Jam. Everyone wins.