2023-10-02

Congratulations to John and Frank for completing the Turkish Getup challenge last week! They will receive a gift card to the Nutrition Nook for their efforts. Also, shout out to all the PRs at the end of this strength cycle. Looks like Snyder’s 3-month 5/3/1 hybrid programming paid off for several people. We’ll try and keep it rolling with Squatober this month!

For those that don’t know, every October we’ve be following the Squatober strength programming from @penandpaperstrengthapp on IG. If you don’t want to squat every day, or if you’re a tad sore any given day, just do the accessory lifts. If you do the squats, you may not have time to complete the accessory work and that’s ok. There have been some very impressive strength gains in the past during Squatober so give it a go if you’d like to get stronger legs. As in the past, it is highly recommended to use a training max for the recommended percentages. The training max should be 90-95% of your actual max.

There’s also Sober October which is a great opportunity to back off the drinking and see how you feel if you don’t slug down alcohol throughout the week. It’s also an excellent test of will power. To meet people where they are, including myself, there’s pseudo-sober October where you can only drink one day a week. No beers, wine, whiskey, whatever the rest of the week. I would encourage everyone to give this a try and let us know how it goes.

Finally, we’re going to start some running as the “monthly challenge” this month in preparation for the 2-mile Turkey trot race and the Say Grace 5k on Thanksgiving. I’ve done at least one of these races every year for 10 years and they are a lot of fun, so you should consider signing up to challenge yourself. And if you’re going to sign up, then you might as well do a bit of running to prepare. There will be 4 additional running workouts posted every week. Even if you only do 1 a week that’s probably more than you’re running now!

Monthly Challenge Running Workouts

Run 15min Endurance Pace – this is a pace you can maintain (conversational pace) a reasonable heart rate

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6 Rounds: 1min Endurance Pace, 1min 15% faster

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8 Rounds: 20sec Run Fast (progressively faster every round), 1:40 Rest

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5 Rounds: Run 3min (consistent pace – try not to fall off at all), 1min Rest

Mon

Day 1 Squatober:

Back Squat 3×5 @70%; 3×3 @78% (percentages based on TRAINING max which is 90-95% of actual max)

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Bench Press 6×10 @50%

DB Lateral Raise 6×10

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Every 4min x 4 Rounds

200m Run

200m Row

5 C&J (inc)

**Record the weight used on C&J

Tues

Day 2 Squatober:

Back Squat 3×5 @72%; 3×3@ 80%

Front Squat 3×5 @45-50%

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Press 4×5

Chin-up 4 x (3-5)

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4 Rounds – 30sec of work/rest w/ 1min rest between rounds

Hang DB Snatch

Double Unders

T2B

Pushups

** Record your worst score for each of the 4 movements (i.e. you’ll have 4 scores)

Wed

Squatober Day 3 – @penandpaperstrengthapp (these get released ~11am the day before)

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Partner Kalsu – one partner does thrusters while the other rests. Both do burpees

100 Thrusters – EMOM stop and both partners do 5 burpees

Thurs

Squatober Day 4 – @penandpaperstrengthapp

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28min (7 Rds) EMOM – alternate

1 Pow Clean + 3 Box Jump + 5 Pullup

10/7 Cals Bike

30-40sec KB swing

Rest

Fri

Squatober Day 5 – @penandpaperstrengthapp

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3 Rounds

2min Ski/Row/Shuttle Run

2min Box Step Up

Rest 1min

** Record your total (cals+steps) for each round