[Noah Meade]

Robert, that’s an interesting thought. I began this modified routine about 7 months ago as a means of reducing the amount of equipment I need at one time – i.e. if I’m doing Hang Cleans, Push Presses and RDLs, I don’t need 3 barbells or I’m not continually changing weights (which I would be would put me in just as bad of a spot timing wise as this). I looked back at my times for my hypertrophy sets before I moved to this 2-mini circuit style and they were still well beyond the 24 minute mark. And I’m always much closer to 24 in the strength cycle as well.

Any other thoughts on diagnosis or ways to dial in the load to get closer to the target time?

[Noah Meade]

Sorry – I misspoke – on strength weeks I’m hitting 24-26 minutes, but on HYPERTROPHY on at or above 30 min.

[Noah Meade]

My biggest question on the carb source deal is should it be quick buring carbs (dextrose/maltodextrin) or slower burning carbs (like oats)? Specifically for CST density sessions + finisher.

Thanks!

[Noah Meade]

Cool. Thanks, Dos!

[Noah Meade]

Thanks, Coach. It looks like I may have more options than I thought. Can I ask what springs are? Is that like hopping?

And I assume shoulder carries would be like with a sand bag or racked KB?

Thanks again.

[Noah Meade]

Thanks for the tip on the “running start”. I had been feeling like I wasn’t really getting the most out of those 5 seconds.

[Noah Meade]

So I executed another 5:55 Assault finisher – 5 rounds. The first round I was at 1274 watts, then I actually went up to I believe 1313 in bout 2, then again in bout 3 around there, back to 1274-ish in bout 4 and finally a drop off at about 1180 or so. A couple of disclaimers – 1. because i was watching the power output i actually did about 6-7 seconds in the first round and then about 10 seconds in the second round so the numbers maybe a little off.
2. at the 5 second mark, the numbers were still climbing. obviously i don’t know the sampling frequency of the bike, but the readings hadn’t leveled off really before i throttled down at 5 seconds.
Based on this – should i not “count” the last bout? and is the counting based on the first round or the highest round? it seems a bit counter intuitive that any round after #1 would exceed the power output, but that also may be an artifact of going for a bit longer.

[Noah Meade]

I was planning to give this one another go today, so I’ll take a look at the max in each set.

[Noah Meade]

So I tried the 5 on/55 off protocol today after my density work. 6 Rounds: 1.1 miles, 50 calories, 1315 total watts, 39.4 M/hr max speed, 103 max RPM. It was tough but solid. I definitely felt pretty well recovered by the end of the 55 seconds – not so generally in the 10:20 intervals. Thanks for the tip!

Is the metabolic effect of the top-end intensity being higher when you can fully recover something that offsets the fact that (compared to the 10:20 protocol) there is a lot less work time?

[Noah Meade]

Yikes. I’ll give that a go. If your ears are burning around 1pm central time next week, it’s because I’m cursing your name ;).

[Noah Meade]

I mix it up for the Assault finisher – most times I do the built-in 4 min 10 sec work, 20 sec rest interval. I have tried mixing it up with 5 sec on, 25 off or 10 on, 50 off; still usually for 4 min. Mostly the super high intensity range, but I feel like I’ve been dying off sooner lately than I have in the past. I haven’t experimented with the lower intensity longer work time and longer total time intervals.

Today I was dragging a bit, so I bypassed the assault bike and went for 5 min of battle ropes with the heavy rope (2″ diameter I think) – 10 on, 50 off.

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