“We shall not cease from exploration, and the end of all our exploring will be to arrive where we started and know the place for the first time.” – T.S. Eliot 

What follows are a few of my workouts for the past week.  For contrast, I’ve also included a recent client workout.  What’s the difference between me and my clients?  Well, I spend most of my day hanging out in a gym (not a bad gig, if you can get it) — that is, if I’m not outside on my fixie, on the field sprinting, or holed-up in some ATX coffee shop.  Easy gym access, along with my wolverine-like recovery ability, allow for my fairly high workout frequency.  The fact is, though, that my total weekly workout volume is fairly unimpressive.  My workouts are generally short and sweet, with the occasional marathon session tossed in just to keep things interesting.  So my combination is mostly high frequency (the art of the 20 minute workout), high intensity (if you’re gonna do it, frackin’ do it), and moderate volume.  By virtue of training how I feel — instinctively (yikes, I hope Joe Weider doesn’t hit me with a cease-and-desist) — I naturally fall into a very Art De Vany-esq, power-law work output.  I don’t try to fit square pegs into round holes.  If I listen to my body, my workouts will just naturally fall into place that way.  Sometimes it’s better to just get out of the way, trust your body’s intelligence, and don’t cloud the issue by letting your mind ask silly questions.

 

Friday, 8/24/12

Jumpstretch band prehab shoulder work, followed by single arm barbell snatches.  Worked up to 3 sets of 110 x 2 L & R.  Why single arm?  This allows my hand to rotate ever so slightly, therefore negating shoulder pain in the overhead position.  Could I wring more out of a full power snatch?  Sure, but I’m not going to beat my head against the wall here.  My shoulders protest in the full snatch overhead position, probably as a results of all the dips and overhead work I do otherwise.   Years of football, compounded by a few gnarly mountain bike and fixie spills, haven’t helped matters here either.  If I were concentrating on Oly lifts, I’d shift my workouts accordingly to accommodate.  For now, power/squat cleans fit the bill nicely.

Thursday, 8/23/12

45 minutes worth of interval fixie work in the early AM, then honing the art of the 20 minute workout:

(A1) BTN push press:  work up to 185 x 6
(A2) Russian leg curls x 8

Wound up completing about 6 sets here

 

Wednesday, 8/22/12

12 x 60 meter sprints (.3 sec drop-off from best x 2)

25 fixed-bar muscle-ups, in 7:35

100 dips in 6:21

 

For comparison, I put one of my Efficient Exercise clients through this full-body, 30-minute workout:

Two rounds:

(A1) ARXFit Omni pec flye x 5
(A2) Leverage machine flat press (negative emphasis, to failure), 50×0, approx 5 reps, followed by an additional 3
(A3) Bent over row 20×0, 7 reps, short pause, 7 more reps

Two rounds:

(B1) Hip press with bands, (negative emphasis, to failure), 50×0, approx 5 reps, followed by an additional 3
(B2) Russian leg curls 30×0,  7 reps, short pause, 7 more reps

*note: the (for example) 30×0 annotation denotes the exercise repetition tempo in the eccentric, pause, concentric, pause format.  30×0 would therefore be performed with a 3 second negative, followed by no pause leading into a fast-as-possible concentric, with an immediate return to the subsequent negative.

This is a ball-buster workout.  The rest periods between exercises are essentially nill, and going for broke x2 on the flat press and hip press is just devastating.

 

In health, fitness and ancestral wellness –

Keith

 

 

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