Power Endurance Combo

Power Endurance Combo

If you don’t count golfing or grouting tile as exercise, then it had been 5 days since my last workout. Trying to make up for lost time, my goal for this one was to hit some power and endurance work in a metcon-esque style.

Rolled into the warmup 22 hours fasted and all over) and kicked it off differently after reading Here’s how it went:

Warmup & PAP Work:
* 10 (or so) shoulder dislocates, 10-ish OH Squats with a light bar, 10 pullups, 10 dips.
* Then grabbed a 90 lb dumbbell and climbed up to the pullup bar (the chain wouldn’t go around more than one DB so I couldn’t “hang” with 150 lbs as planned). I was high enough to grip the bar with arms bent but not quite at the “top” position, so I did a pseudo jump-negative, dropping down as slow as possible.
* A couple of minutes later, I did the same with a 60 lb DB a little slower.
* A couple of minutes after that, I did one pullup from a full hang with the 60 lb DB. Wow, that was really easy! I’ll be trying this again next time I do presses.

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Main WOD (Superset)
After a feeler set of power clean to front squat, I set up my “station” by the pullup area and hit a sweet, heavy circuit:

* Power Clean from floor then Front Squat (165 lbs) x 5, 5, 5, 5, 5
* Weighted Pullups (with DB between feet) x 5 (45 lb), 4+1 (45 lb), 4+1 (40 lb), 3+1+1 (40 lb), 3+1+1 (40 lb)

*Duration: This took between 11–12 minutes. Had to drop the weight on the pullups but front squats felt nice and crisp. I’m a big fan of front squats in Vibram Five Fingers despite the confused looks.*

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Bonus Strength Work & Conditioning
Broke down my station and kept 135 lbs on the bar. Decided to clean and press the weight back on the rack and since it felt so light, went for:
* Strict Press: 135 lbs x 4 – New PR! WTF? I guess the hormones were flowin'.

After that, a mini endurance-oriented superset of:
* Dips: 15, 12, 10
* Good Mornings (95 lbs) x 12, 12, 10
* Knees-to-燃bows: 12, 12, 12

*Duration: This part took about 8 minutes +/-.*

Went with good mornings since the URI gym is closed and the Westerly YMCA doesn’t have a GHR bench. It’s cool cuz my hamstrings have been feeling tight lately and I got to work in a nice stretch.

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Post-Workout (PWO) Fuel
After a commute home, I cooked up a fine grass-fed top sirloin from Rhodemont Farm with some mashed sweet potatoes and sautéed broccoli.

*mmm… steak*

Definitely did not eat the entire steak; eating another 1/3 of it in my salad as we speak.

— Peace