Goals for structuring HIC workouts

[Noarch]

I’m trying to figure out how to plan an HIC workout that helps to pick up some slack that I think might be missing elsewhere in my routine. I ran base building through the end of last year, and am on my second week following a version of Black Professional like this:

Sunday: Bench/squat/pull-up
Monday: HIC running speed work. HIC 5 from TB-II....rested treadmill interval repeats
Tuesday: Bench/squat/pull-up
Wednesday: need HIC help here
Thursday: Bench/squat/pull-up
Friday: low intensity E (rucking, rowing, etc)
Saturday: off

I am 44, and recovering from a low back injury, which is why I’m not deadlifting at all, but I feel like I’m missing some posterior chain work. I tried Meat Eater II for that Wednesday workout, hoping the kB swings would help offset the lack of deadlifts. I also considered some sort of thruster workout there, or snatch workout, but I’m not really sure how to structure that kind of workout (my lifting history is mostly of the gym-bro variety).

Should I try to use that Wednesday workout to make up for the lack of dead’s? What should my time and/or heart rate goals be for an HIC workout? Am I overthinking it and trying to put too much pressure on that one workout?

Overall goal is building strength and some size to get back after the injuries, but I also am a competitive obstacle racer so endurance and speed are also important, but secondary for now.

[Aelian]

I’m trying to figure out how to plan an HIC workout that helps to pick up some slack that I think might be missing elsewhere in my routine. I ran base building through the end of last year, and am on my second week following a version of Black Professional like this:

Sunday: Bench/squat/pull-up
Monday: HIC running speed work. HIC 5 from TB-II....rested treadmill interval repeats
Tuesday: Bench/squat/pull-up
Wednesday: need HIC help here
Thursday: Bench/squat/pull-up
Friday: low intensity E (rucking, rowing, etc)
Saturday: off

I am 44, and recovering from a low back injury, which is why I’m not deadlifting at all, but I feel like I’m missing some posterior chain work. I tried Meat Eater II for that Wednesday workout, hoping the kB swings would help offset the lack of deadlifts. I also considered some sort of thruster workout there, or snatch workout, but I’m not really sure how to structure that kind of workout (my lifting history is mostly of the gym-bro variety).

Should I try to use that Wednesday workout to make up for the lack of dead’s? What should my time and/or heart rate goals be for an HIC workout? Am I overthinking it and trying to put too much pressure on that one workout?

Overall goal is building strength and some size to get back after the injuries, but I also am a competitive obstacle racer so endurance and speed are also important, but secondary for now.

KB swings and simple back extensions (body-weight or weighted) should fill in some of your training gaps in relation to deadlifts. As far as structuring your HICs go I'm not really sure what you're asking....just follow the guidelines in the Vault.

Apex, BOO, Buffalo Laps, Meateater, and Fobbits are examples of HICs you could use to get some swings in. The back extensions can be thrown in as a finisher after any of your workouts.