I know Coach Rut splits the ME days into upper, lower & total body exercise pools – and in the one example provided in the article did an exercise from all three in one session (“total” for ME, “lower” for speed, and “upper” for volume). How do you determine which to do when?

Hope this makes sense…

What is the benefit of doing strength on day 1, conditioning on day 2, strength on day 3, rest on day 4, strength of day 5, conditioning on day 6 vs. strength + conditioning on day 1, practice a skill (hspu, l-sit, muscle up, pistol) on day 2, strength + conditioning on day 3, practice skill on day 4, strength + conditioning on day 5, practice skill on day 6, rest day 7.

I think your understanding of training is really spot on: that we should be training more in the domain of 2-15 minutes. As you say, “That’s where the good shit is.” I agree. So if conditioning is never more thn 15 minutes, why not include it after some max effort work? It seems like both strength and conditioning can be accomplished in one training session, which will provide the athlete with more recovery time. Unless your doing a 5×5 back squat followed by Fran. That might be better to split up.