“Rico Suave” strikes a pose, just prior to a 2-mile interval sprint on his beloved fixie.
Anyway, once at the stadium, I proceeded with the following:
* Ramp sprints (approximately 7 x 35 meters, @ a 5% incline?), to the top deck. I’m not sure of the standard incline for a ramp of this nature. Any structural engineers out there?
- Dual-leg hops (3 steps/hop. 13 “hops”/round). Think standing broad jump, here — clearing 3 steps every jump. Also think hot steps, i.e., limit “reset” time between jumps.
- Decline ballistic push-ups x 10 reps, in a “push-up vert.” fashion, i.e., feet and hands clear the platform on every rep, attempting to get “max air” each rep. Each “catch” was “stuck” in the down position. One second hold/re-stabilization in the catch position between reps.
I completed seven rounds of that. I have no idea how long it took, but I allowed myself a full recovery between each round.
And a Fast …
Also of interest were my eating patterns over the weekend. I ate dinner Friday night at approximately 8 PM. Saturday I chowed-down at 3 PM and 8PM, and then not again until Sunday at 8 PM. I did not consciously alter the amount I took in at any one meal, but ate, as is my usual, until pleasantly satiated, and no more. Notice that my stadium run came amidst the 24-hour fast, and that I did not eat, post-run, until 8 PM that night. Again, I did not deviate from the amount (nor the make-up of) what I normally eat at a given sitting. I suffered no real hunger pangs either — even in those hours following the workout — though, I did keep myself very busy during the post-run period, and this may have “kept my mind off of it”, so to speak.
Fast-Forward to Tuesday morning ~
I wanted to hold-off posting this until today, so as to make sure I was able to include this morning’s workout. Now, take notice, if you will, of the contrast between this weight session and Sunday’s bike/stadium workout. I like to mix things up as much as I can until I identify what I think might be a weakness. At that point, I’ll put more steady emphasis on the “weak-link” modality, ramping-up the direct targeting (increasing the frequency) of workout “hits” on that modality until it has, in my mind, been brought back in line with the whole. I’m not really emphasizing any one modality at the moment, but if I’m true to form, something — some kink in the armor, if you will — will crop up soon. It may be overall speed, it may be overall power or strength, for example. And this can be tough to decipher without a coach or other such impartial input. You’ve got to really know yourself and be honest with yourself about your shortcomings. It is so very easy to default to your strength (or to what is routine) — especially in the wee hours of the morning, when the absolute last thing you want to do is think. Just something to keep in mind as you assess your own workouts.
This workout was as tough as they come for a weight session:
- Front Push-Press. Emphasis on max strength, i.e., some of these reps were “grinders”, x2’s
- Regular-Grip Pull-ups, x 4’s. Same emphasis on max strength
- Glute-Ham Raise with slow eccentric (fast as possible concentric, ~5 sec eccentric) x 3’s
3 rounds, at working weight. Then,
Front Push Press, 5 singles (long, rest-pause fashion), followed by another round (at the same weights) of #2 and 3 above. Then,
3 sets of 7, of reverse incline push-ups on a pair of Swiss balls (get your mind out of the gutter). Picture this: lay in an upright plank, with your spine/shoulder blades set in the valley created by a pair of Swiss balls set side-by-side. Your arms will be positioned as if you were going to do a set of incline dumbbell preses. Now, instead of pressing up, contract your arms back toward, and into, the Swiss balls, thereby raising yourself (and,specifically, your chest) up a little higher, then hold for a three-count or so. The same exercise can be done by sitting backwards on a Pec-Deck machine, but I prefer the added instability aspect of doing this on Swiss balls. Now the bigger question is why do such an exercise? Well, in short, I’ve felt a tad bit of an imbalance in my shoulder girdle and, looking back over my notes, I see that I’ve neglected my rear deltoids region just a bit. This is a swing at trying to fix that perceived imbalance. We’ll track it and see what, if any, improvement comes from a few sessions worth of this exercise. Then we’ll re-assess and go on from there. This “game” is all about continual improvement.