Good stuff recently (hey, it’s “recently” for me — I’m still getting back on track 🙂 ) from Matt Metzgar and Marc VanDam (of Feel Good Eating), on the beneficial aspects of randomness in one’s overall workout scheme. Their thoughts on the matter, I believe, are spot-on. There’s certainly no harm, of course, in concentrating on a single aspect of your fitness for awhile. Just don’t let “awhile” become your “rut-routine”, or attempt to shove the proverbial square peg into a round hole. Anyone remember that show, Square Pegs? I always had a thing for Jami Gertz. Lost Boys, anyone? Anyway…
Usually the natural ebb and flow of life will take care of the randomness aspect for you (don’t I know this all-too-well at the moment!) — simply give-in, and take what life offers. This is why having a big go-to “tool box” and an in-tune, n=1 attitude is a must.
And right now life ain’t offering-up many opportunities for sprints…or for bustin’ loose on the fixie. Now I ain’t bitchin’ or anything, I’m jus’ sayin’ 🙂
But what life did offer-up today — after a run to the Farmers’ Market and Trader Joe’s — was some Power Snatches and heavy Reverse-grip Pull-ups. And some “thrusters” to top things off.
My power snatches are done with a grip that’s maybe a palm wider than a clean grip. Why, you ask? Because my aim here is not the completion of, or practice for, the completion of a white-light Oly lift, but to derive the most benefit from the explosive pull in a movement that happens to approximate the Olympic version of the similar movement. Remember, the further the bar travel, the more power must be applied to the bar for a given weight. One reason (actually, I suppose it’s the only reason?) the Olympic snatch is performed with such and extreme grip is so as to minimize the amount of bar travel. Less bar travel means a greater load may be “pushed” for a given power output. Meh…anyway, let’s get to the workout already:
Power Snatch: 95 x 5, 115 x 5, 135 x 3, 140 x 2, 2, 2, (snatch-grip high pull, 185 x 3), 2, (high pull, 185 x 3), 2
45 x 5, 80 x 4, 90 x 3, 100 x 2, 115 x 1, 90 x 4, 100 x 3, 115 x 1+ (stalled 3/4 up)
Eight total rounds here. Where I interjected the high-pulls, I did the high-pull set, then quickly reset the weight and performed the power snatch set — in other words, with as little rest between as possible.
Hack Squat Thrusters: I don’t think much of the angled hack squat machine — for its intended purpose, anyway. But I find that it’s positioned wonderfully for front press-out thrusters. By setting the machine down on its low safety catch, I can position myself (facing the machine — opposite from its intended purpose, so to speak) so that I can place the front of the shoulder pads in my palms (approximating a clean catch position) and in a thighs-parallel-to-the-ground, slightly-forward-leaning, front squat position. This angle is perfect for a great triple-extension motion into a full, press-out thruster. You can really load-up the weight without fear of “crashing”. I actually prefer this angle to that of a straight-up barbell thruster movement. The loading here of course means nothing as it is total machine and angle dependent. I only include it because I use this blog for my own personal workout tracking:
180 x 8, 8; 270 x 6, 360 x 4
I’ll probably hit some more of these tomorrow morning. Finished-up with a half-hour or so of steam room/cold shower contrasts. Along with the PVC roller, another tool in the poor man’s recovery toolbox.