I’ve been on an intense bout of rest and relaxation since the evening of the 22nd, so I approached this workout as a transition back into the swing of things.  Just wanted to get out and move; get the ol’ blood pumping a bit.  Once I get back into the gym (tomorrow morning), I’ll be shifting my focus slightly toward the strength end of the modality continuum.  The loading will be a bit heavier, the rep speed – though still pretty crisp – won’t have the explosiveness indicative of a max power emphasis workout.  The mentality, though – as always – will be to move the weight as fast as possible.  More on the method as I progress through the block.

Today’s workout began with a good dose of fixie sprints around the beautiful town of G-Vegas, NC.  I appreciate having returned to a point just far enough south so as to have access to snow and slush-free streets.  Good ride, and good to be back in the saddle.  Then:

  • 50 shoulder dislocates x 2 sets
  • 150 push-ups/50 yd. sprint combo*
  • straight bar muscle-ups, reverse grip/regular grip power pull-ups combo ( 1 “set” = 4 rev. grip power pull-ups, transition in air, 2 regular grip power pull-ups, transition….until miss or failure) x “a bunch” of sets – didn’t keep track, just kept at it until form degenerated so as to be deemed atrocious.

*An old GPP standby, and a nod to the folks at CrossFit; something my firefighter trainees will learn to loathe come February (do your homework boys and girls!): with a running clock, perform 150 quality push-ups with a fifty yard sprint at each break.  In other words, (for example) 30 push-ups, sprint, 25 push-ups, sprint…until a total of 150 push-ups have been completed.  No pause in the push-up reps allowed; if the slightest of pauses is necessitated, a sprint must ensue.  And this is a quality, all-out sprint – not a stride, lope, or half-assed effort performed as a “recovery” cycle.  If a rest is required (and you can bet your ass there will be), it must come after the sprint and before the next “set” of push-ups.  The number of push-ups within each set does not matter, so long as they are quality reps.  The shoulder dislocates did me no favors in the push-up department here, so I wound up performing plenty of sprints –  especially in the last 50 or so reps.  8:35 total time.  I don’t know what my last outing of this timed-out at, but I’d have to say it was a hell of a lot faster than that.  There’s always something to work on, something to improve.

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