11/05/09 Workout, Strength-Speed Emphasis
Last meal 7:30 PM (~1/2 of a free range chicken, cauliflower sauteed in raw butter). 6.5 hours sleep (deep, high quality). Up at 4:30, w/o 6:30 – 7:30 AM.
Warm up: Lunges, bounds, high kicks, 40 yd sprints (work up to 5x 90%)
- High Box step-Ups (x4, each leg): 115, 165, 175, 185, 185. Between set ballistics = 3x low box drop (“stuck” landing in full squat position, weight on heels).
- Front Push-Press (from full shoulder rack position, x3): 115, 165, 175, 185, 185. 1 final set @ 185 x 2, 2, 2 (rest-pause). B/t set ballistics = elevated feet ballistic push-ups x 3.
- Rev Grip Pull-Ups (no straps): 45 x 3, 70 x 3, 80 x 3, 85 x 3, 3. Rev. Grip ballistic pull-ups b/t sets.
Emphasis on concentric speed of execution. Terminated sets on noticeable decrease in execution speed. Felt strong on Push-press, therefore additional rest-pause set to noticeable speed degradation.
Post workout meal at 11AM (free range ground beef & pork sausage + small sweet potato & raw butter).
No clearly defined boundary between speed-strength and strength-speed. Both are power-emphasis modalities. As an example, I’d call sprints “speed-strength” and heavily-weighted Russian speed lunges “strength-speed”.
