A little different flavor of pull today, as I opted for a low pull in lieu of the more traditional deadlift that I performed in the workout on 12/29/09. Much more bar speed in this movement than in the more traditional version; a little less weight on the bar, but the total time to completion was a lot less as well. If I were one to split hairs, I’d probably label this more of a power-endurance vs a strength-endurance modality, but hey – we’re talking about a whole lot of overlap and gray area here. It’d be nice to be able to precisely pigeon-hole modalities and workouts – a lot easier to explain, quantify and dose – in the end though, there’s much imprecision, gut feel, art and improvisation to this enterprise. And thus, the allure; if you attack it right, and stay out of any self-imposed ruts, this “physical culture” thing never gets stale.
Warmed-up with plenty of dynamic stretching and ballistics of all manner, then:
- clean-grip low pulls (bar above navel on every rep): 135 x 5, 5; 225 x3,3; 275 x 21, rest-pause (groups of 3s across the board), 7 minutes. Compare to 16 minutes and change on traditional deads last time out). Straps on all reps.
- weighted dips: bw x 10, 10; 45 x 5, 5; 85 x 21, rest-pause (3s and 2s, singles for the last 3 reps). 3:25 time to completion. Increased 5# and reduced time 20 seconds over previous outing.
Found myself with a little extra time following this – so did I hit the showers early and head on into work? Hell no – I hit straight bar muscle-ups in a rest-pause fashion, sets of 2s for about 8 rounds. Following the dips and low pulls, that was quite enough to polish me off.
By the way, if you haven’t checked this out yet, give it a read (hat tip to Brent Pottenger, aka the epistemocrat, for the find). It’s classic Nassim Taleb, Black Swan material as related to the importance of variable stressors upon the health of an organism (that’s you and me, kids). It’s a great read. Remember, training for sport and training for health are not necessarily the same thing.