“Beauty will be convulsive or will not be at all”
~ André Breton “Nadja”
Tuesday, October 25th
Here I had a go of it at 6:30 AM, prior to work. As is my usual, I did this workout on an empty stomach, having last noshed at 7 PM the night before.
I got in three rounds of this, at weight, in 30 minutes. The GHR’s can be a bit of a challenge if you don’t have access to a good GHR bench. By all means, though, if you have access to a GHR bench — or if you can pull this off — by all means, do it. This is one of the best strength exercises you can do for the posterior chain. We’ll turn that added strength gained with the GHR into power when we shift back to things like the (various forms of) snatch, clean, caber toss, etc.
Thursday, October 30th
Same pre-work, pre-workout routine, today. I noticed today that I will have to begin implementing a more varied and intense warm-up, as the colder weather has begun to seep down from the north. An extra 5 minutes or so is all the time I’ll need for that, though. Not a big deal.
I did these two exercises as a superset. Also, I opted to go a bit heavier that normal, moving away from the power-oriented, strength-speed zone and into more of a pure strength mode. No other reason for this other than I felt like I need to shock my body a bit by doing something a little different, which, in this case, meant hitting a modality I’d not done in a while.
Front Squats, to just below parallel x 3’s
Reverse Grip and Parallel Grip Pullups x 3’s (2 sets reverse grip, 2 sets parallel grip)
I completed four rounds of this superset, at weight, in roughly 30 minutes. I chose a load for each exercise that resulted in a significant decrease in the speed of each repetition’s execution. In other words, where I would usually target the power sweet-spot, this time I opted to target maximum strength (in the 3-rep range) for each of the chosen exercises.
Remember that (sufficient for our terms) power = force x distance ÷ time. Remember, too, that for a given weightlifting exercise, the distance can be considered constant. Now, with this workout, I’ve opted to emphasize the force side of the equation at the expense of the time element. This is the balance of power at work; the interplay between load (or force) and speed. To be the most powerful Paleo athlete we can be, we need to sharpen both aspects of the equation. Sometimes it’s best to concentrate on one aspect — like I did today — and at other times, it better to integrate both aspects together and hit the power target dead-on. This then leads to the obvious question — how best to optimize this balance?
And on that single thought alone, my friends, have volumes been written. The exploration of some of these schools of thought I will leave to future posts. Suffice it to say for now, though, plug away on whatever aspect of the balance you feel most deficient in, and the rest will take care of itself. The “rest” is mere details, and, unless your goals include competitive athletics — or you just have the time to kill or are a crazed hobbyist (nothing wrong with that — I’m a bit crazed myself) — your time, in my opinion, is best spent on other pursuits. Viva the 80/20 rule!