Week 3 of month 3 in the Endurance Block. Time for things to get ZESTY! Let’s hit a few milestones before we taper down and deload. You’ve been working toward this peak for quite a while.
As you know so well, the type of endurance we build at TLA is All-Day Durability. This combines cardiorespiratory fitness with muscular fatigue resistance to produce a unique form of toughness and repeatability. We spent a lot of time getting fast and powerful earlier in the year. You don’t lose all that because of the way we put the training together, but you’ve honed your ability to sustain output all fall.
We are using the same, menu-style setup this week. However, we changed up every workout to utilize different movement patterns and training methods. The largest workloads are A and D. You might find some of the other sessions a little on the light side. You can always do more (or add a little sumpin’ sumpin’) if you are craving it, but they’re designed to allow for good recovery in this very dynamic week.
Week of 2024-11-18 (week 3 of month 3: Endurance Block) KB = KETTLEBELL, MB = MEDICINE BALL, DB = DUMBBELL, BB = BARBELL, E = ELASTIC BAND OR TUBING
BW = BODYWEIGHT
Workout A Breakdown: We’re getting in a loaded ruck. This might be one of the last ones for a while. Savor it.
Workout B Breakdown: Those alternating power cleans bring the kettlebell up from the floor to shoulder height in a vertical fashion (don’t swing). Use a shoulder width stance and place bell between your feet. Practice your catch so the bell doesn’t slam into your wrist (it shouldn’t). The situps are just like last week with the feet anchored and range of motion adjusted to your preference. The assisted pullups are hard, but you are tough.
Workout C Breakdown: The stiff arm pulldowns use a high anchor and straight arms as you pull in a downward arc from overhead to your upper thighs with a taut core. The barbell push press uses a leg impulse with an overhead press and you don’t need to lock out hard in this one. You can sub DB’s if needed. The DB hang cleans look like a cheating hammer curl and we’ve done these a lot. Put your signature on it and find your rhythm, but be explosive up and controlled on the way down.
Workout D Breakdown: Get on a bike or any other device of your choosing. After an easy warmup, hit those rounds of lactate threshold outputs. Cruise it out at the end.
Workout E Breakdown: Take your time on the pushups then use a chest-level handle hold on your kettlebell for the step ups (bench, box, cooler, etc.). For the bent rows, take your break pauses in standing upright to give your lower back the necessary amount of rest between efforts.
Workout F Breakdown: Sometimes we do multiple rounds within a section. This time, complete the whole workout…then do it again. Like a champion.
Love ya and appreciate ya. As always, ping me in Member Submissions if you need any assistance. I’m always here.