I gotta tell ya! You’ve been doing a GREAT job with all this fatigue-resistant training. As you know, this month is a 5-weeker as well as being quite spooky. We’re really changing it up this week as we seek volume (as well as intensity) a little uniquely.
You’re going to be facing 3 major workouts this week, each to be performed once. There is a 4th session that is recovery-based and which emphasizes cycling. Try to get that one done 3 times as filler and spacer between the biggies. I set A-B-C as M-W-F but you can adjust as needed to fit your schedule. Just try not to do these major sessions back to back. That would impair recovery.
We’re using a concept we take on from time to time, and that’s accumulation. In other words, getting a certain amount of reps or distance, aka volume, done. We call these “GITTERS” as in git yer reps (or miles, etc.) done. Sessions A-B-C employ gitters and each does it a bit differently.
Week of 2024-10-21 (week 4 of month 2: Endurance Block)
Workout A Breakdown: This baby’s gonna take some explaining. But that’s what Daddy is here for! By now you know the warmup so I won’t say anything about that. The straight set gitters require you to use moderate (per your judgment) resistance and do all 100 of each exercise before moving on to the next. You’ll find one in which you are highly proficient and breeze right through it. But there might be one in which you struggle. Eradicate this weakness.
Close grip bench can be done with a barbell, machine, or even DB’s or KB’s. The narrow arm path gives it a little more tricep pump and a little less shoulder strain. Chest supported row can be done face down using DB’s with your head off the top of an incline bench if you don’t have access to that kind of machine. Hold DB’s at your sides for the walking lunges and I mentioned you get 100 steps total (not 100 per side). The power clean (from the floor to the catch) works best with an Olympic bar and bumper plates but you know from experience that you can also do this with DB’s or KB’s. For the situps, anchor your feet, start at the top with a weight plate or other on your chest but only go ½-¾ down to protect the back.Box jumps use no weight and you pick your height. Jump up onto the box but step back down slowly.
The medicine ball throws use the same methodology but you only have to amass 20 of each. They are abbreviated in the table so I’ll spell them out here. Chest Pass. Underhand Forward. Sideways Chuck Left. Sideways Chuck Right. Overhead. Underhand Backward. Slam. Bam!
After all this, just stagger around for a while and then take a long shower.
Workout B Breakdown: The table explains this one pretty well but let’s still discuss it a bit. Once past the simple warmup, you’re going to have to get 20 uphill reps done. Now, you can decide if you do this all walking, all running, or a mix. If you are on a treadmill, simply set the treadmill at a static grade such as 7% (lucky) and go strong (not too hard) for a minute and then easy (very) for another minute. Takes 40 minutes to get this done. We’re not looking at zones or anything super-specific this week. You know what you are doing. If you are outside, you’ll have to find a rather lengthy hill. In Florida, this is a highway off ramp or even a commercial building stairway. #thereisalwaysafriggingway4lifetimeathletes! I never let up on the heat exposure thing. One of the options listed will work and you decide the duration that makes you feel best. #lifetimeathletesalwayscreatethewinandnevermakelameexcuses!
Workout C Breakdown: The Modified Murph. I love it. Having it our way like those old Burger King commercials. Nothing fancy about the warmup. Those are old school cali’s that everyone knows and loves (or should). Let’s bring back mandatory PE in the schools. Make people durable again.
We’re borrowing this workout from CrossFit. Locomote the mile any way you want. Walk, jog or run. Then, follow this specific (circuit) sequence in the bodyweight exercises. 15 air squats, 10 pushups, 5 pullups (or inverted rows). Rest all you need but keep cranking along. If you do this at a park or playground, run on the grass and then rep out on the monkey bars, etc. You can find places to do rows if pullups aren’t right for ya. You can also bring a strap or TRX to the park and hang it on the playground equipment or some other structure. This can also be done at a track facility, the gym, or the neighborhood. It will feel great to take a cold plunge or even a cool soak after this workout. As is the theme this week, #wealwaysgetitdonebecausenotkickingassisgettingyourasskicked!
Workout D Breakdown: As Freddie Mercury sang “Get on Your Bikes and Ride!”
This week is going to be tough. But YOU are tough. Let’s win. Any questions or comments? Ping me in Member Submissions!