This is my week for fixing cars that I don't drive. Today my Vanborgini (2006 Honda Odyssey) needed to get its sliding door checked because it wouldn't close without a nice hip check. Well, as Murphy's Law dictates, I get it to the "shop" and low and behold, it works every time without needing any force from me or the mechanic. Miracles! I tell ya!!! Freak'n MIRACLES are real!!!

Now watch, as soon as I need to use it again, it won't participate with the same reliable flair.

So there goes another day without my usual commute and conditioner.

But, the substitute for my daily bike ride was to destroy the lungs and pop the heart with a full minute work interval.

Understand this...a muscle can usually withstand high-intensity work for roughly 60 seconds. After that, it's not far from reaching tetany or the inability to contract due to muscle cramping. (and here we want to do this to the HEART?)

So this full-minute interval is NOT for the beginner or weak of heart. The key to longevity in coaching Strength and Conditioning is facilitated by NOT killing a person DEAD!

Do NOT attempt this workout if you have any questions about your condition level. REALLY!

Today's Training:

Concept II Row: 5 mins steady to warm up; then seven sets of ONE minute ALL OUT effort followed by a TWO-minute rest interval.

  1. Make sure you leave NOTHING in the tank at the end of the one minute all out
  2. WISH that the two minutes were longer
  3. Don't quit on set number 4. Finish all 7 sets. YOU CAN DO IT!!!

Rear Delt Destroyer: 1x60-40-20x36-28-18

DB Lateral Raise: 4x8

C/S "Y"s and "T"s: 4x8

Shrug: 4x8x Heavy

Lateral Torso Flex over a 45-degree back extension: 3x10

DB Curl: 4x8

DB Hammer Curl: 4x8