First off, note the big decrease in volume today. This is by design, due to the way my week looks to be shaping up. As always, my modus operandi is to plan ahead as best as possible, with the information I have available at the moment – then shrug and continue on in a new path when when my new “current reality” inevitably renders all that careful prior planning useless. Such is life; complicated, unpredictable. I just roll with it and go on.
Anyway, the current short-range “plan” is to squeeze-in a short-burst workout on both Monday AM and Tuesday AM, ahead of the packing/moving frenzy that will kick into high-gear beginning (new revision to plans 🙂 on Wednesday morning. I don’t expect to be back into the gym, on my fixie or sprinting in Vibrams again until the middle of next week (if that), so these two workouts are as much for psychological health as anything else.
I like to begin my warm-up routines with either sprint-starts or farmer’s walks (and sometimes both), working-in some full-body ballistic movements and dynamic stretching along the way. Today I kicked things off with approximately 300 yds worth of farmer’s walks with 85 lb DBs. About every 50 yards or so I hit ass-to-grass goblet squat thrusters (x 7-ish) with one of the 85 lb BDs, then immediately resumed my FWs. This gets the blood flowing nicely. Some bodyweight ballistics (push-ups, muscle-ups, Russian lunges) followed, with a late-in-the-warmup phase-in of some more Oly lift oriented warm-up work (ala, an abbreviated, push-press/jerk specific, Bergner warm-up).
Then on to the abbreviated push-press wave. Pull-up bar muscle-ups x 3 (at bw) to begin and end the session, and in between each set.
135 x 5
165 x 4
185 x 3
205 x 2
215 x 1 (grind)
195 x 3
210 x 2
Here’s an example of the effectiveness of post-activation potentiation: 215 x 1 had to be ground-out for the last half of the movement to lockout, while each rep of 210 x 2 snapped right up. The self control I exhibited by cutting short this workout surprised even me, because I felt as if I could have really piled on the weight today. I definitely left a lot in the tank.
Maybe I am getting a little wiser with age 🙂