30 KB swings (22 KG bell) immediately run 0.5 miles. Rest 2.5 minutes.
Repeat for a total of 5 times.
Grip workout with 25 lbs DBs done as a single set without setting down the weight (or at least that’s the goal):
100 yard farmer’s walk, 10 shoulder press
100 yard farmer’s walk, 10 curls
100 yard farmer’s walk, 10 shrugs
100 yard farmer’s walk, 10 curls
(cry)
total time: 45:10
Notes: This was way harder than I thought it would be. The half mile runs are long enough (and there’s 5 of them!) that I could only sustain a fast jog, like a 7-min mile pace. Also, done right after the swings only adds to the overall fatigue. So, it was a mentally tough workout because it was in between an endurance workout and a speed workout, but I approached it initially as a speed workout.
The grip finisher was also tough. I thought 25 lbers wouldn’t be bad, but I had to set them down and shake it out twice. I got to chatting with a local 80 year old who goes to the track and sprints a few times a week. He said he’s still the same weight as in high school. He’s also pretty damn fast still, and competes in Sr. sprinting events. Again reminds me I have no excuses.
I plan on doing OP + Black after BB. From there, I can’t decide if I want to get (and try) the TBMP or rotate to other TB1 templates. For example, the Fighter Bangkok looks awesome, and even switching it up to Zulu to see how that goes would be interesting. Perhaps doing them in 6 weeks blocks. I guess, for me, I’m not interested in gaining much “mass”, more interested in being as fit and strong as possible at around my current weight. What are your thoughts on the MP vs the Operator or other templates from TB1?
I actually prefer the templates from MP. They’re more ‘fun’, especially Grey Man. The specificity blocks look great as well. The TBMP book is highly recommended btw.
6 week blocks are definitely ‘optimal’ especially when you begin OMS which for me is the end game.
The idea of block programming is something I’ve never considered yet makes perfect sense to me. Why shouldn’t you plan out a year of training? The iron is in our blood and should be treated accordingly
MP - BB - OMS is how I’ve programmed the next 12-14 months
Notes: My fastest run pace so far. I’m making sure to keep is low intensity, while trying to naturally increase my speed. My heart rate, at the end, was 141 bpm, so I’m well within range.
Miscellaneous: Do not add turmeric to a smoothie, unless you want it to taste horrible. Most of you probably have the common sense for this, but not me. Ugghh.
Also, a friend’s BDay, so gonna have my first beer(s) in a month this evening! Both looking forward to it, and a bit sad to see the streak end. Oh well, not like it was going to last forever.
Notes: Love strength day! The workout takes me a long time because I’m resting more between sets as prescribed in TB, but I’m used to always supersetting. Plus, gotta warm up for each lift, which I’m trying to streamline. Example for squats: 5 reps goblet squats (22 KG), 5 reps goblet squats (36 KG), 5 reps 155 lbs, 5 reps 155 lbs faster, 3 reps 205 lbs, 1 rep 255 lbs, then go on to my working sets of 245 lbs. Seem reasonable? The OHP and pull ups are faster, because I’m warm from the squats and they don’t require as much anyway as a back squat.
10 burpees, 800m run 5 burpees 400m fast run
Rest 2.5 min. Repeat 2 more times.
Time 24:30 or so.
In garage after:
Zercher shrugs/holds (3 sets of 10-15 reps followed by 10-15 sec holds), neck harness with 50 lbs (3x20)
Notes: Track workouts are a killer. They’re over quick, but these sure are much more challenging than airdyne-modified versions. The 800 m (half a mile on the track) were done at a good-paced jog (like sub 8 min/mile, but not much) and the 400 m was done faster (but certainly no sprint, more like a sold 5K-pace. The reality is that by the time I get to the 400, I’m gassed from the burpees and half mile run. Still, a great workout. Did a bit of easy stuff in the garage afterwards, since I had time.
But, you’re right, there’s nothing like running around a track. Luckily, there’s a HS just down the street and the track is open to the public. The problem where I live now is the lack of hills! I want to get some hill sprints in, but don’t want to drive miles to get to a damn hill.
20 KB swings (22 KG)
2 min jogging pace airdyne
10+10 KB snatches (16 KG)
1 min jogging pace airdyne.
Notes: This is a really nice, moderately easy workout. Obviously using heavier KB’s would make it more intense if that’s what your day calls for. But at these weights, great for recovery, or just as more of toned-down HIC option for weeks where I need it. Also did Pavel’s mobility sequence to start: paused KB squats with KB curls at bottom and bridges.
