I’m still cycling through lift days, move days and run/swim days, generally two of each a week. This pattern has been working really nicely for a while now and I see no reason to change it.
It’s a nice balance of structure and randomness.
I’m currently doing ring dips and deadlifts for my lifting. I have been following a volume-based approach which is working nicely. I set a timer of twenty minutes and cycle back and forth between the two exercises, staying away from failure, and taking as much rest as I need – you can get a lot done in not much time if you put your mind to it.
Those sessions look like this:
- A1: Warm up
- B1: Turkish get up plus overhead walk – 2 x 1L/1R
- C1: Deadlift/Ring dip – 20mins = 20-50 reps of each
- D2: Farmers walk –varied weights & distance
- E1: Rope climb – as many as possible in 5 minutes
The move days are some combination of bridging, crawls and hand balancing.
The run/swim days are pretty self-explanatory!