FEBRUARY 10, 2026

DAY 41 — CONTROL THE SPIKE

Kia ora whānau — Jamie here.

Day 41 was about something simple:

Can you surge without losing control?

Strength is steady.
Endurance is steady.
But life doesn’t always apply steady pressure.

Sometimes it spikes.

Today was about introducing controlled intensity —
raising the heart rate, adding explosive movement —
without letting technique fall apart.

Because panic movement wastes energy.
Controlled aggression preserves it.

TRAINING LOG – DAY 41: POWER + CONDITIONED RESPONSE

SIMULATION

Date: February 10, 2026
Location: Home base / commercial gym + outdoor route
Equipment: Barbell, weighted vest, heavy ruck, dumbbells

SESSION OVERVIEW

Warm-up (12–15 min):

5 min easy row or bike

Dynamic mobility (hips, ankles, shoulders)

Light jump prep (low pogo hops or quick steps)

Empty bar complex x 2 rounds
(Hang Power Clean → Front Squat → Push Press)

1 min nasal breathing reset

MAIN WORKOUT — POWER OUTPUT

A. Hang Power Clean

6 sets x 2–3 reps

Moderate load

Fast elbows, crisp pull

Full reset between sets

B. Barbell Push Press

5 sets x 3 reps

Explosive drive

Controlled overhead position

Rest 2 minutes between sets.
Power, not grind.

SECOND BLOCK — CONDITIONED SURGE (5 ROUNDS):

Row or Bike: 45 sec hard effort

Immediately into

Weighted Vest Step-Ups: 12 per leg

Rest 90 sec

Focus: breathe quickly but regain control fast.

FINAL BLOCK — RUCK WITH PICKUPS

Ruck March (45–60 min):
Every 8–10 minutes:

30–45 seconds faster pace
Then return to steady rhythm.

Train the spike.
Recover under movement.

COOLDOWN (10–12 min):

Slow walk

Hip flexors, calves, T-spine

Supine breathing x 6 minutes
(Exhale longer than inhale — regain calm)

NOTES / REFLECTION

Power felt sharp — not forced

Conditioning block elevated heart rate quickly

Regaining breath after surges required discipline

Ruck pickups exposed pacing awareness

Day 41 reinforced something important:

It’s not about avoiding intensity.
It’s about recovering quickly once intensity hits.

That’s real readiness.

Train the spike.
Own the recovery.
Stay composed.

Endure.

Jamie Te Huia