Reality check please - cocktailing, or fun variety?

[Connie Brown]

This is what appeals to me next:

A Bear and Rabbit-type program for strength and endurance.
(Thank you Brandon Jones!)
AM-PM split.

M - strength, WW, endurance
Tu - endurance, WW
W - strength, WW, endurance
Th - endurance, WW
F - strength, WW, endurance
Sa, Sun WW

Strength exercises (10# getting used to it)

Warmup swings
Armpit cast
Taskmaster

Endurance exercises (5#)

M swings and pendulums in a Give No Quarter from CST book
W swipes 5# for volume
F mills 5# for volume

Thanks in advance

[Doug Szolek]

Connie, it sounds good just as long as you realize that with this much work your WW is mandatory.

One thing I'm curious about: is there a specific reason why you've placed the strength sessions in the morning? If your not too attached to it I'd stick to Endurance in the morning and Strength later in the day.

The exercises you've chosen for each session look fun in a challenging sort of way :twisted: , I'm also curious how many reps of each you can do in good form and how many sets you plan to do of these.

Let me know what you're thoughts are on these issues and I think you'll be on a fun new road of growth in no time.

In Faith,

[Doug Szolek]

Additionally, what are you planning to do for your Tues. and Thur. Endurance sessions?

[Connie Brown]

Gee I see I didn't write down some of my things I was thinking...

On why the strength in the morning: no, not too attached to it and actually it would be good in the evening. I just had it in the AM cuz 1) that's where Brandon's article had it, 2) get it over with, and 3) mornings are more un-interruptible (I know I know I am still da boss of that)

On the strength session, just seeing what I can do, RT 8 or above and RPE 7ish briefly. This is just for exploration and fun.
I am gaining confidence as I recover my movement and it makes me want to just see what I can see.
I can do armpit casts with good form for about 3 reps per set with the 10#. The taskmaster is 1 or 2 reps maybe and that is with warmup for form with 5#.

On the pendulums/swings, sets of 10-12 with 1 minute rests. 6-8 sets.
Swipes, 10-11 RPM for 10 minutes, or 3-minute "rounds" depending on energy
Mills, ditto

Tu and Th more pendulums, swings. Hydras n stuff.
target RPE for endurance sessions 6 or less

[Coach Jones]

Connie,
The only reason I had my Bear portion in the AM is because i'm REALLY not a morning person. Endurance training has always been sort of an Achille's heel for me. I tried to do my endurance in the morning but since I tend to be more than a bit moody in the AM, I tended to give in a lot easier to the old "inner pansy" and quit well before I should have.

Good luck with your problem...looks like fun

-Brandon Jones, CST

[Connie Brown]

hmmm - I also get liftoff for the day more like a 757 than a helicopter. I'm talking long, slow.

It was ok this morning - will post logs.

And thanks!