Michael Easter’s Two Percent Morning

The runsheet

1. 1

   

   Ruck out and back

   Cardio training

   Rucking is walking with a weighted pack, the practice Easter put on the map. Start with ten to twenty pounds in a day-pack, walk briskly, come back. A heavier load and a hillier route is the natural progression from there.

   30 min activitySetup 8 min · Reset 11 min · 49 min all-in

   A recommended Bearmore guide has been picked

2. Bearmore’s thoughts on doing cardio training before cold plunge

   This can support the next activity because once you've cooled briefly, a cold dip can ease inflammation and speed recovery.

   2

   

   Cold reset

   Cold plunge

   A minute of full-body cold, plunge or an end-of-shower cold phase. After the ruck, it sharpens you in a way coffee can't. Aim for cold enough that the first breath feels involuntary; longer is not necessarily the point.

   1 min activitySetup 8 min · Reset 8 min · 17 min all-in

   A recommended Bearmore guide has been picked

3. Bearmore’s thoughts on doing cold plunge before intention setting

   This works well because any mental clarity and resilience from cold can help you set intentions that feel grounded and achievable.

   3

   

   2% intention

   Intention setting

   Easter's 2% rule: each day, do one thing that's two percent harder than yesterday. Naming today's 2% behaviour out loud (or writing it down) is the move. Set it now while the body's awake and the head's clear.

   10 min activitySetup 1 min · Reset 1 min · 12 min all-in

   A recommended Bearmore guide has been picked

4. Bearmore’s thoughts on doing intention setting before resistance training

   This can pair well because intention setting may sharpen attention before training, even if the workout itself quickly becomes the main focus.

   4

   

   Pullups and pushups

   Resistance training

   A no-fuss upper-body Burst for working toward stronger pull-ups. You’ll pair strict pull-up practice with push-ups, rest, then repeat. No kipping, no rushed reps. If pull-ups aren’t available yet, dead hangs count. They train the grip, shoulders and control you need, and the time adds up faster than you might expect.

   20 min activitySetup 8 min · Reset 11 min · 39 min all-in

5. Time well spent.

   1h 57m that belonged to you — not the inbox, not anyone else.