Warm-up? Workout? It all depends upon the intensity…
Pushed it pretty damn hard today. Not quite to the point (to quote Robb Wolff) of “seeing white buffalo in the sky” (heh, I love that), but certainly to the point of gasping like a fish flung on the riverbank, and attempting to function on a pair of convulsing legs. Good stuff. Not smart to do all the time, for sure — but in pin-pointed, acute doses, it’s just what the (Paleo) doctor ordered.
So the thought hit me this morning, “hmmm,” myself asked. “I wonder how metabolically taxing an extended (170 yards worth) hip mobility warm-up would be if performed with a 30 lb weight vest?”
Pretty damn taxing, it turns out. Gasping, white buffalo, the works. Tack on some snatch-grip low pull jumps and weighted reverse-grip pull-ups and you’ve got the makings for a real suffer-fest.
Here’s what it looked like:
mixed hip mobility work: continual motion & rotation through exercises x 170 yards (duck walk, lateral lunge [each side], skip lunge [each side]) with 30 lb vest –
snatch grip low pull jumps*: 225 x 5, 5, 5, 5
reverse-grip pull-ups: 45 x 7; 80 x 5, 5, 5
*Bar to belly-button, toes off the ground each rep. Steady & controlled to the knees, then “shot out of a cannon” explosive.
4 wicked rounds of this. As little rest as possible between movements. The weighted hip mobility work with added weight is a real ass-kicker. I’ve definitely found something that I’ll keep in the “favorites” rotation. In the lateral lunge, I minimized the off-leg push-off as much as possible — effectively turning this exercise nearly into a “lateral pistol”.
I finished-up with a few sets of eccentric pistol box squats. What we’re looking for here is a very slow and controlled descent to the box, 2-count pause (maintain full contraction – not an “off-load” pause), followed by a “snappy” concentric; “snappy” being relative, following all the preceding work. 4 sets of 3 each leg, using only bodyweight, box height was such that at bottom-out I was about midway between “ass-to-grass” and parallel thigh. Attempting to keep from collapsing down upon the box is much harder than it sounds.
And on this St. Patty’s day, remember all you Irish kiddos out there, it wasn’t known as the “potato famine” for nothin’. Be well, live primal, and eat paleo. The “luck of the Irish” will only take you so far.