How do you plan to pair the two kettlebell jerk with the long distance work for mountain fitness (e.g. long slow trail runs, et cetera)?
I will stick to the same general template that I have now. This is my Alaska winter routine:
M: [AM: 30-40m Weighted Walk/Ruck] [Lunch: McGill Big Three, KB farmer carries, Barbell Bolton (Deadlift)] [PM: Herky Jerky (KB hard!)]
T: Long slow run 45-60m, I will also get 3-4, 20-30m unweighted walks throughout the day
W: [AM: 30-40m Weighted Walk/Ruck] [Lunch: McGill Big Three, KB farmer carries, Barbell Bolton (Bench Press)] [PM: Herky Jerky (KB hard!)]
Th: Long slow run 45-60m, I will also get 3-4, 20-30m unweighted walks throughout the day
F: [McGill Big Three, KB farmer carries, Barbell Bolton (Back Squat), Herky Jerky (KB hard!)] 20 min unweighted walk. I am off Fridays so I do all the work sequentially and then EAT A LOT (free day!)
Sa: Rest/Hike/Ski/Climb/Play Video or Board Games with my kids
Su: Play pick up games with a group of about 30 teenagers. This usually equates to a heavy endurance session. Based on my heart rate in these sessions I equate them to a 30-60m HIIT session, complete with plyometrics. I am often a pile of twitching sweat at the end.
I know easy conditioning is not a thing, but I have been practicing it. I look for opportunities to get 20-30 min "functional" aerobic sessions whenever I can. This could happen anywhere from 2-10 times a week. In winter this usually pertains to hauling and splitting wood and shoveling snow or pulling kids in a sled in deep snow. For character building purposes I usually do these activities underdressed and allow my body to get quite uncomfortable, which seems to help me suffer better when I am out in the middle of nowhere. I also try to get 12-15k steps in a day.
If I am feeling over trained the first thing that goes is the weighted walks and I give myself an extra 45 min of sleep. If those are eliminated and I still feel over trained I chock it up to being mentally weak and do it anyway, just kidding...mostly.
As the sun comes back in late Feb and Mar we will start getting out a lot more extensively and my program will change at that time.