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.

What I said I'd do - All 4 foundation path workouts week 2, weekly challenge What I did - All 4 foundation workouts What got in the way - nothing What I will do next week - all 4 week 3 foundations workouts.

What I said I'd do - All 4 foundation path workouts, not eat sugar What I did - 2 All 4 foundation workouts, not eat sugar 6 out of seven days What got in the way - Daughters unfinished slurpee What I will do next week - All 4 week 2 Foundation workout, weekly challenge, no sugar.

KJ Osada Foundation Training and improving for my first Spartan Super in March