AMRAP in 35 min.
400 m run
20 OH DB presses 15/20 ea.
20 DB biceps curls 15/20 ea.
20 OH triceps ext 15/20
Post rounds completed to comments.
Workout Notes:
For the next 5 weeks we’ll be running close to 5 miles per week!
I don’t post “Masters GPP” suggestions for AMRAPs. It screws with the frequency. That being said, I’m doing about 20 min today. I’ll be going slowly with the lifts.
Stricter movements are better today.
Yes, this is just like Round the Horn, but with a longer run. If you'd like to simulate a hiney sprint while you storm to the stop sign, it's cool. On an unrelated note, I can't figure out why so many people stare at us as they are driving by ...
Musings … Q&A from the .com
Becca 11 hours ago · 1 Like
Neil- Loving the lift club idea- my question/concern- does this apply to the ladies too? We are also changing with our hormones as we age. Does this type of exercise benefit our aging and can we still rock a swimsuit/keep up with the kids doing this type of conditioning? Just curious! Glad you are addressing the aging component of exercise!!!
Neil 10 hours ago · 1 Like
Short answer: YES! Our ladies who are doing lift club are seeing results at a much faster rate than our gents. Lift Club, due to the high intensity lifts and long rest periods, provides a deliberate dose of natural testosterone and growth hormone 2x/wk. As you know, these are key to gaining and maintaining muscle mass. These hormones also are key to other healthy processes thought to enhance overall wellness (mental, emotional and physical), and longevity. Since our ladies require less testosterone, I can only guess this is why they are seeing results sooner than our males. Our ladies begin feeling better and increasing strength several within a couple of weeks. My gents are coming online a couple of weeks later.
Conditioning is a different issue altogether. We have to be careful when using exercise to rock swimsuits/keep up with kids at our age. When I was younger, my body would suffer much more foolishness in terms of beating the hell out of myself with exercise and would go much further to help me cover for my poor diet choices. Now I have to maintain bodyfat with diet alone. Remember, cortisol and the effects of stress are much more profound in folks over 40. The catabolic effect of high stress exercise lasting 20 min or more has, in my opinion, a negative effect on appearance. It causes inflammation which makes the body "insulate" itself from damage. This insulation takes the form of excess fat and swelling put there by the overeating of low quality carbs which is a natural eating response folks experience when exposed to high stress environments. Plus the INJURIES!
This high stress exercise environment must be avoided for those of us who don't recover as well (over 40). Therefore conditioning must be done in spurts interspersed with with adequate rest. This allows for full recovery from exercise and yields higher results in a growth hormone/testosterone deficient environment.
At the end of the day, lift club is meant to give oldies like me a much needed dose of natural testosterone and growth hormone 2x/week. The health benefits of this are numerous and immense. Will do more to outline these benefits in future vids!
Pumped for the question! Thank you for it. Sorry for the epistle.
Man, it’s not often you get to meet a legend, much less be able to talk to him one on one! Thank you Dan John @coachdanjohn for the interview. Enlightening. Loved it. Podcast up on Tuesday!