Hey, you DURABEAST! That’s TLA-talk for durable beast! We’re halfway through September and piling on some volume in our first of 3 months in the Endurance Block! We’re starting to get some really pleasant fall weather and you know how we love to celebrate each season to the max.
Endurance is a spinoff of overall conditioning. That’s what we call all-day durability. But it’s also a product of simply doing more (volume) in training. If there is a slight downside, we recognize that this takes a little more time. Just do what you can.
This week we again have 3 outstanding sessions. Try to do them in order and hit two each for a total of 6 training days. Throw in a light recovery session any day you like.
Week of 2024-09-16 (week 3 of month 1: Endurance Block)
Workout A Breakdown: The only thing we changed up here is our mode of locomotion in the Primary. Put 10-20% of your body weight into a sturdy pack. This can be gym weights, sandbag, rocks, canned food, etc. Remember to put a rolled blanket, etc. in the bottom of your pack to get the weight up to mid-back level. Walk for 5 minutes without your pack to warm up. Then hike for an hour (anywhere), knocking out 20 steps of walking lunge (wearing that pack of course) every 5 minutes. I’m still recommending the cold plunge, even if that’s in your bathroom afterwards. It improves your immune system, recovery, metabolism, and fat loss.
Workout B Breakdown: In this session, our changeup is in both the Primary and Accessory sections. In the main, you’re going to do the same Every 90 Second Super Set but now it’s 5 reps of dumbbell hang clean and jerk. Start in standing with your bells hanging at thighs. Flex slightly and explode (using legs and especially hips) to bring the weights up to shoulder height (kinda like a cheating hammer curl). Catch the load, then flex and explode into an overhead press (push press or jerk). Lower slowly under control. Full body gasser. The carries switch to unilateral carries (suitcase) in the finale and are complemented by burpees. You can modify the burpee anyway you like if that is necessary (like it is for me). I like to place a bench in front of me and only take my hands to that position and this doesn’t bother my shoulders. If you need other modification ideas, just ping me in Member Submissions.
Workout C Breakdown: For this workout, the Primary has moved from steady state to threshold or tempo intervals. We’re using a 3:1 work to rest ratio so this is quite spicy. Zone 3 is your “crossover point” effort in which you can talk in short phrases only. It’s probably the hardest zone to nail because it’s in that middle zone between somewhat comfortable and slightly hard. Just approximate and get a feel for it. If you’re not recovering reasonably in that Z1 minute, you are either going too hard in Z3 or not easy enough in your Z1. I enjoyed that lift sequence last week and several others commented favorably as well.
Keep the faith. We’ve always got each other’s backs.