This workout actually took place yesterday (2/20/10), but I wound-up not having a chance to post it due to being tied-up with work issues. The way the day shaped-up created a nice little n=1 study. A tough workout, performed in a fasted state, followed by very little food – how would I hold-up? Well, very well as it turns out – and this morning, as I write this, I’m still not all that hungry. I could eat, sure – but I’m not at the point where I have to eat, if you know what I mean.
First, let’s look at the workout itself. The following took place at approximately 14 hours fasted:
The “MetCon for Sprinters” portion of the workout –
4 rounds of this, with the only rest resulting in the moving between work stations:
DB snatch + single arm press, push-press and push-jerk – (x number of db snatches with the right arm, followed by the right arm press, push-press, push-jerk complex, immediately followed by the same with the left side).
DB snatch (R) DB Snatch (L) Press Push-Press Push-Jerk
60 lbs 5 5 1 1 1
70 lbs 5 5 1 1 1
80 lbs 5 5 1 1 1
80 lbs 5 5 1 1 1
Straight Bar Muscle-Ups –
bodyweight x 3, 3, 2, 2
Ab Wheel Roll-Outs (minimal knee/thigh ground contact) –
7 on each of the four rounds
So four rounds of that got the blood pumping nicely, to say the least. Then I moved on to some unilateral work, 3 rounds of a single-led deadlift, pistol squat superset complex. I haven’t done pistols in quite a while, and what I found was rather surprising – while my left leg pistol was fine (good balance, good strength), my right leg was absolutely pathetic – my movement pattern sucked, balance was off, and, as one might expect from that combination, my strength was non-existent. On the upside however, at least I now know exactly where the kink in the ol’ armor resides. I have no idea, though, why this imbalance developed. The only thing that I can point to is that in the last three years I have been in a working environment that is mostly sedentary. Maybe that’s it, I don’t know. I do know, though, that from what I saw in the pistols, I must be essentially one-legging (with scant help from my right leg) all my bilateral, lower-body movements. At least I’m aware of it now, and I can work on getting that flaw fixed. Anyway, 3 rounds of single-leg deadlifts (with 70 lb DBs x 7 reps each leg, and same knee-bend angle as in this clip) in a superset with 3 rounds of bodyweight Pistol Squats, 8 reps each leg, each round. Left leg could have used substantial added weight, and I needed balance help (especially past parallel) on the right leg. Wow. Lots of work needed here. Note that the single-leg deadlift clip depicts a trainee performing a reaching single-leg DL version, though I did mine in the more conventional fashion, i.e arms perpendicular to the floor at the bottom of the movement.
So anyway, after a a couple rounds of steam room/cold shower contrasts, I cleaned-up and ran by the house for some Trader Joe’s brand Greek Yogurt (full fat, of course – and good stuff, by the way), along with a couple of handfuls of a pecan/walnut mix. I then went on in to work for an engineering evolution that I expected to take about 4-hours; as it happened, the evolution wound-up taking approximately 12 hours. So much for predictions. I did have time to wolf-down a large PaleoKit and an avocado in the meantime, but that was it for the day. No hunger pangs, no light-headedness, no blood sugar crash – none of that. Just continued, fat-burning, Paleo cruisin’. I expected that I’d wake up famished today, but that wasn’t to be. I’ll eat a little later, but right now I’m still cruisin’ right along.