ESC : 031 CAPACITY + ACCUMULATION
Warm-up:
Accumulate 6-minutes of work in a Forearm Plank
*resting as needed but the time in a plank must equal 6-minutes over however many sets it takes.
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Warm up the movements you’ll be using below but not too much.
Work:
Every 1:30 for 22 Rounds (33 total minutes)
Choose repetitions and increase or decrease
X Calories on a Machine
X Kettlebell Headcutter
Flow:
Start with 6x of everything and 1 rep each round (note: keep equal reps/calories across the board, when you increase or decrease do it with everything) a good practice is to increase 1 calorie/rep every other round until you start to struggle. This is where you can really learn something about your current capacity, not just in terms of output but also in recovery as you reach a number that gets too hard to go up, instead of just being done as you would in a death by, you can scale down and learn to hold on. Pay attention to the minimum time you need to be able to repeat the work. Practice making better use of your time, deliberate breathing, and swapping the order of the swing and slam – if it makes a difference, try pinpointing why. Try taking a deep and deliberate breath as part of your transition, executing the calories as a full sprint, or doing it at a solid 80% or 90% effort – taking a bit longer on the bike but getting off of it with a slightly lower heart rate (in theory)
When you are in an obvious state of overreach (usually clear when your “rest” is getting shorter each round even though you aren’t increasing your number anymore) try and guess how many rounds you can keep it up before backing down. When you eventually have to back off, try and do the smallest reduction possible –although usually the greater (and more rounds you maintain) the greater the overreach, the sharper the fall.
Again, the purpose of this session is to sensitize you to your internal landscape, to the costs associated with different intensities, and to try and play around with different budgeting strategies.
This is another structure to explore what different intensities feel like. The point here isn’t to “not mess up” but to learn something. The more willing you are to try – to risk overreaching and respond to that experience constructively- the better chance you have of using the information training can give you. The main goal here is to get an idea of what “enough” feels like – to be able to extrapolate and calculate, estimate, and test your work.
