Happy New Year - Almost
The new program starts today - but we’re have a limited schedule - sorry.
I’m still posting it for those following along at home.
This program follows my new Infinity(tm) Monte Carlo Template. I figured out a way to take a theme and add reasonable variability to it while still being progressive. The movements and patterns this month will be very similar to something we did last spring. Same but different.
Read this! That way I don’t have to explain it 300 times. It’s been a while since I’ve done my notation rant. So here we go again…
I write things as sets x reps - and that’s really the only mathematically correct way to do it. Multiplication may be commutative for ℤ and ℝ, but not for weightlifting (𝕎?).
2x5 means do two sets of five reps
5x2 means do five sets of two reps
Generally, I want you to stay at the same weight for all of the sets when I write it that way.
When I want you to add weight between sets, I’ll write it as reps-reps-reps-reps-reps. The dash means “add weight”.
5-3-2 is a ladder of a set of five, add weight, a set of three, add weight, a set of two.
I do have other notation like reps, reps, reps. The comma means just follow the instructions of the program that are elsewhere - don’t worry, that doesn’t show up here, that’s what you were doing in the previous program.
For single arm movements, if I’m paying attention, I call out the left and right arm reps so that you know if it’s sequential or alternating.
3x(1+1) means 1 left, 1 right, 1 left, 1 right, 1 left, 1 right (alternating)
1x(3+3) means 3 left, 3 right (sequential)
3x(5+5) means 5 left, 5 right, 5 left, 5 right, 5 left, 5 right
I think that covers all of my insanity - I may be crazy, but I’m self-consistent, so once you decode my insanity you’ll always know what I mean. In fact, I’ll leave it as an exercise for the reader to figure out what (5+5)-(3+3)-(2+2) means.
Note: with kettlebells, it may not be possible to always go up in weight on a ladder. The jumps are too big. That’s ok. Get as many good heavy reps in as you can.
What about weights?
As usual, these programs follow the lazy-strong approach. I value consistency over intensity. That’s what keeps you healthy. So regardless of the rep scheme for any of the movements, I want you to finish each set with one or two left in the tank. I call that mindful lifting (see, I’m all about mindfulness, all of you yoga folks should be lifting with me!). For longer sets do lighter weights, for shorter sets do heavier weights. Keep rests long enough that you maintain perfect form and power in every set.
Everyday starts with some TGUs. Do these for warm-up, mobility, and getting the right mindset for the workout. Don’t rush them, Don’t go insanely heavy. This is your chance to “check-in” with your body and see how you’re feeling today.
Next is some barbell work. Just 4 sets, including warm up (advanced folks can add an extra warm-up set in there if your weights are pretty big). Try to end with a pretty heavy double (or single on the single days), but something you won’t miss!
Then the kettlebell work which is the meat of the program. Work through the prescription in order.
Ten swings on the minute follow. Do these at a challenging weight, but always snappy and powerful. This is your AGT work. You’ll get it everyday now.
We finish with some heavy carries or pull-ups. The rep count is laps around the rig.