You are currently viewing Monday 9/28/20

Monday 9/28/20

New training block starts today. EIGHT WEEKS. 6 Lifts. We will train for strength 3 days a week, generally Monday, Wednesday, Friday, unless the weather forces me to move a conditioning workout to one of those days for running. On Tuesday and Thursday we’ll do skill work and conditioning: one day will be intervals, the other day will be a longer endurance and pacing focused workout. Saturdays will continue to be partner and team workouts from Canaan’s capable mind.

On the lifting days we will have a primary lift as the main focus, superset with an accessory movement. In 25 minutes we will have to get 2 warmup sets, 3 work sets, and 1 bonus AMRAP set in. Warmup sets are meant to prepare the nervous system and your muscles for the load of the work sets. The rep scheme for the work sets will change as we move through the cycle. For the AMRAP set we will reduce the load by about 20% and get as many quality reps as possible.

We are doing shorter intervals for the conditioning on the lifting days. There will only be two minutes to get work done. That means if we spend 20 seconds transitioning from one move to the next, we’ve wasted 1/6 of our workout time. If we want to make progress, we need to get uncomfortable. The rest interval is for rest. The work interval is for work. Let’s get to work.


0:00 – 15:00

Dynamic Warmup/Mobility


15:00 – 40:00

2 x 5
Warmup sets

10 Squats – all 3 sets at the same weight
10/10 Single Arm Rows – controlled, no chainsaw action

Barbell – Back Squat
Kettlebell – Double KB Front Squat

Squats – at approximately 20% of your 3 x 10


40:00 – 43:00

Workout explanation and Movement practice

43:00 – 55:00

“Fade Away”

4 Rounds, each for max reps
2:00 work, 1:00 recovery

7 Thrusters
7 Pull-ups

– If you use a barbell it must have at least 95# on it
– Double Kettlebells are preferred for this workout
– Any pull-up version is ok, but your hands should be pronated (palms away)
– Substitute 12 ring rows if not doing pull-ups
– See if you can hit 3 rounds in 2 minutes; if you can, see if you can do it again every interval. 😉


55:00 – 60:00