Yeah that’s a friggin’ mouthful alright, but what it essentially boils down to is this – I inserted a couple of heavy partial movements in the middle of (and purely to set up) the final few rounds of this morning’s explosive combo pairing. Heavy farmer’s walks kicked things off again today. Talk about a shock to the system right out of the gate. And again I hit a few sets of light overhead squats as part of my dynamic stretch warm-up. Heavy-ass farmer’s walks and OHSs when you ought to still be snuggled-up tight in bed in the cold, pre-dawn? Crazy, I know – but if being fit were easy, it’d be on the Mickey D’s menu, right? Right. Shouldered-up next to the happy meal.
Moving on to the meat of the AM’s workout; here’s the drill –
snatch-grip high pulls (bar to chin each rep)
135 x 5, 155 x 4, 175 x 4, (*) 4, 3, 3
ab wheel roll-outs (stay on toes, knees as required to “spot”)
x 6 for all rounds
45 x 6, 90 x 4, 115 x 2, (*) 3, 3, 3
*begin partial dips, snatch-grip rack pulls here
snatch-grip rack pulls
355 x 2, 2, 2
135 x 2, 2, 2
Between-set rest was limited to that required to change loading and stations. The rack pulls and dip partials were inserted prior to the last 3 rounds of high pulls and dips purely so as to set up those last rounds. In other words, under normal circumstances (and with straight sets), there is no way I would have been able to complete the last 3 rounds of high pulls and dips, explosively, and with good form, with the weight I was using had I not set-up each set with a heavy set of partials (rack pulls and partial-range dips).
Really, this is simply yet another manipulation/utilization of the post-activation potentiation (or post-tetonic facilitation, if you prefer) “wave” protocol. Does this tool work every time and for every situation? No. But when used in appropriate circumstances, it works wonders. Two strength-speed exercises paired in a no-rest-between-sets combo is just such an opportunity.