“A man of courage flees forward in the midst of new things.” – Jacques Maritain

Gettin’ all Turkish…with a barbell…

What follows are my workouts from Sunday, 12/9/12 thru Friday, 12/14/12 — with some relevant links and commentary and such that you may find interesting.

Friday, 12/14/12
(A1) squat clean: 225/3
(A2) ARXFit incline press x 3
4 rounds
(B1) hang clean finisher: 185/5, 5, 5

Thursday, 12/13/12
TGUs – 65# (barbell).  Non-stop left & right, then 30 sec break, repeat for 5 rounds.

here’s a great post in reference to the TGU (Turkish Get Up) from Paleo f(x) veteran (and PFX13 speaker & workshop leader), Clifton Harski.

RDL/Cossack hip mobility at 65# (barbell).  Lost count of the rounds.  Let’s just call it “many”.

…and you’ll see what I call the RDL/Cossack squat hip mobility drill demonstrated beginning at 6:13, here.  Good stuff, from Chip Conrad.  And Chip will be speaking and conducting workshops at PFX13 as well.  Just sayin’; it’s gonna be a fantastic event for sure 😉

I feel that the small time investment that I  put into foam rolling and basic hip mobility work on a weekly basis is well worth it.  Huge returns on my ability to stay in the game, pain and injury free, for as long as I have.  Here’s one example of a quick and easy hip mobility/warm-up drill.

Wednesday, 12/12/12
20 x 60 yrd., OTM (on the minute) sprints, each sprint <7 secs.
25 muscle-ups + 100 dips, 13:28 (time PR for that bad boy)

Tuesday, 12/11/12
(A1) front squats: work up to 245/3

Monday, 12/10/12
(A1) DB C&P, 50s – 54 total
(A2) chins, BW – 54 total
AMRAP (as many reps as possible); 15 minutes.  Think you can’t get a good workout in with only 15 minutes to spare?  Think again.

Sunday, 12/9/12
(A1) trap bar deadlifts
(A2) dips
Autoreg session today — 5 total rounds worth of two demanding exercises.  PR’d the TBDL at 435 for 7 reps; PR’s dips at 115 for 6.  I wish I knew where today’s juice came from, I’d bottle it.  This is a result of keeping the table set.  For an S&C generalist (which is exactly what I consider myself), you just never know when that PR is going to appear.

Training the deficiency

Lots of chatter lately on the “right” way to train.  HIT vs CrossFit; body splits vs training “movements”, you get the idea.  Chris Highcock, over at Conditioning Research, has a great observation on that topic, here.  For myself and for my clients what I find works best (and helps in keeping things relatively sane), is to balance the trainee’s Five Ts vs his current deficiency.  And in most cases, that deficiency will happen to be the most basic (and luckily, the most easily rectified) of physical qualities: general strength.  Keep in mind that strength leads the health and performance trains.  Put strength at the caboose and, well… you’ve got big problems brewing.  This is as true for the elderly battling sarcopenia as it is for the weekend warrior, the S&C generalist, and for the endurance athlete.  For more on this idea, check out Mark Rippetoe’s fine T-Nation article, here.

As always, though, there is such a thing as balance.  I don’t believe that anyone can ever really be too strong.  However, I do believe there comes a point (with athletes for sure) were chasing additional strength offers little in the way of additional sporting benefit.  Not that the additional strength wouldn’t help (it surely would), but that the time investment to gain that incremental additional strength would be better directed toward skills acquisition, or speed development.  Smart assessment of return on time investment is key, here.  And this is where the (informed by science) art of training/coaching comes to the forefront.

In health, fitness and ancestral wellness –

Keith

8 COMMENTS

  1. Ooh. Want to try that hip mobility exercise. Was having some revisiting hip issues/twinges a few months back like I used to years ago. Glad to say they’ve mostly gone away since the gym I now use the abduction/abduction machines (in addition to doing squats/lunges) and doing more superslow style exercises with them like I used to. (I know there can be better alternative approaches, but since affording a trainer is beyond my means, slowing down and focusing on form seems to be the best way to increase or at least maintain strength with less chance of hurting myself. For me, exploding out with some weight lifting exercises without someone to check form=hurts-not-so-good the next few days.)

    Been sprinting and playing on the monkey bars too. Fun stuff.

  2. and left a quote comma out too. new year’s resolution..write and grammar check everything before posting. Hope yall in the EE friends and family circle a great holiday and new year!

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