Not a pillar of fire but guidance nonetheless
As we complete our current program and before we start our next one in January, site and workout Qs may be feeling some anxiety. “Wait, I have to make a playlist AND plan the workout??” No, no, mon frere; we wouldn’t leave you wandering on your own. This isn’t a bootcamp workout. While not quite a pillar of fire, we do have some guidance to get you out of the wilderness, if not fully out of the tall grass.
For the interim weeks between the spreadsheeted programs, we’ll utilize the below themes. Each workout for that week will meet or exceed the prescribed minimum. The workout Q will have latitude to structure the workout however he desires to achieve these minimums and may include any other (reasonable) exercises he deems appropriate.
Workout minimums:
- Weeks 1 & 2 (Nov 5-18): 200 swings (single arm, two hand, alternating, start/stop – Q’s choice, except “American”)
- Weeks 3 & 4 (Nov 19-Dec 2): 60 presses (each arm, both arms, single, double – Q’s choice) and 60 lunges (reverse, forward, with presses, etc.)
- Weeks 5 & 6 (Dec 3-16): 80 squats (goblet, front squats, whatever – Q’s choice)
- Weeks 7 & 8 (Dec 17-30): 100 snatches (please, no doubles nor the 5:00 snatch test – otherwise, Q’s choice)
- Any remaining workouts until the new spreadsheet program begins: any of the above
Ideas to consider, beyond the minimums:
- On lower body-focused days (i.e., swings and squats), throw in some lighter upper body or whole body work.
- On upper body-focused days (i.e., presses), throw in some lighter lower body or whole body work.
- Snatches are the “tzar” of KB exercises, so don’t be afraid to sprinkle in a handful in any workout.
- Loaded carries are always a good idea.
- Merkins, explosive merkins, deep KB merkins are all good. As are reasonable (volume, distance, intensity) sprints.
- Ab wheel (Let’s all get one. They’re about $10 most anywhere.)
- Mobility is something we could all use more of – Turkish Getups <insert groans> always work well here.
- “Little and often for the long haul” is a good mantra to keep in mind. Try not to destroy the pax today; let’s all come back ready for the next workout.