My first week was bad timing. I was going to do my baseline grip and grit. Choose the strength program. Got on a plane Monday from NY to SF, got the flu, then got stuck on a plane for 12 hours due to FAA national ground stop. Did big old ZERO this week. Took the weekend to recover and ready to start fresh on Monday. I will do the baseline grit and grip this week. Glad to have an opportunity to practice stillness, patience and mental toughness this week.

Well, the virus my granddaughter had last Friday has finally reached the rest of us. No training today. We shall see what tomorrow brings

October was Keep the Promise. November is finding out where you stand. 3 baseline tests. 2 days. Week of Nov 9. You vs. you. You'll test a few times again in 2027. 🔁 This week, Grip & Grit is your rehearsal. Finish your last session at least 48 hours before Day A. 🔒 Pick your lanes and keep them ▪️ Push-ups: floor, knees or bench. Record bench height in inches and your chest target. ▪️ Grip: dead hang or farmer's carry. ▪️ Mile: outdoors or treadmill. Same setup every time. Record your hang bar, carry weight and course, or mile route or treadmill and incline. 🗓️ Timing ▪️ Day B is 48 to 72 hours after Day A. ▪️ Each test day replaces a hard session. Never test after a hard session. ▪️ Leave at least 48 hours before and after Day A without heavy pressing, pulling or carries. Same for Day B and hard intervals or heavy leg work. 💪 Day A Warm up: 5 to 8 min. Shoulders, wrists, scapular push-ups. Push-ups, 1 set: Chest touches a target, like a rolled towel. Hips don't sag. Stop at your first broken rep. Record completed reps. Rest: 5 to 8 min. Grip, 1 attempt: Your score is time. Pick your lane: 🔹 Dead hang: Thumbs around the bar, shoulders down, no swinging. Clock starts when your feet leave the floor. Ends when your grip opens or your shoulders ride up and stay there. 🔹 Farmer's carry: Use the heaviest weight you carried in Grip & Grit. Skipped Grip & Grit? Take the dead hang. Equal weights, 1 in each hand. Walk back and forth on a flat, straight course measured and marked at both ends. Clock starts when both weights leave the floor. Ends when either weight touches down. Record your weight per hand and the distance between markers. Finish: Easy walk. 🏃 Day B 1 mile for time. Run, walk or both. It all counts. 🎯 Your track benchmark Strength and Performance: Log 1 benchmark already in your program. Don't add a workout. Keep the spacing rules above. ▪️ Strength: main lift, top set at RPE 8. No 1-rep max. Log the lift, load and reps. ▪️ Performance: a race simulation or race intervals you already have. Log total time and splits.