“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.”
Photo courtesy of scotbuff
I ceased the opportunity, with the rain finally having abated, to bust hard about town on some extended fixie sprints. I racked-up a total of about one hour, with lots of variation tossed in. Some hard, quick sprints off the traffic lights, some extended medium speed work, and some ball-busting pulls, head-wise into a heavy southwest wind.
After arriving back home, I hit a few sets of kettlebell swings and weighted dips. I didn’t keep track of sets or reps, but if I had to guess, I’d say I ripped-of about 30 total dip reps and 50 or so total KB swings.
Tuesday morning, YMCA
The return of good weather signals the return of tossing baseball schedules back into the juggle. Our local boys of summer had a game Monday night (a 4-1 victory), and another on Tuesday (don’t ask). Needless to say, this adds just another dimension of complexity to an already tight schedule. Not a bad thing, of course, just a thing. Anyway, Tuesday morning’s workout looked like this:
- Box Squats (to just below parallel) x 5
- Single-Arm, Bent-Over Rows x 5
This was done in superset fashion, with the concentric portion of each rep completed as fast as possible. On a speed-strength to pure strength continuum, this workout shaded to the pure strength side, i.e., although the effort was there to move the weight as fast as possible, in actuality, the weight moved pretty damn slow. The first set in the round acted as a semi-heavy, post warm-up bridge, performed explosively. The remaining 4 sets were done at working weight.
Thursday morning, YMCA
My old standby. I hit this one hard, heavy and fast. If you operate under the premise (as I do) that you get strong and powerful in the gym, then apply that strength and power to your skill of choice by practicing that skill under live conditions, then this is a prime workout for you. Nothing at all fancy here, just a ball-busting gut check in the strength-speed modality. And it works just about everything you’ve got; and even some stuff you never knew existed. Each rep of each set was completed as fast as possible and with a weight that permitted no grind-it-out reps.
1. Clean-Grip Low Pull x 3
2. Weighted Dips x 3
I managed 4 true sets of this, with a few good warm-up sets prior to the real McCoy. Total time, warm-up included, was about 40 minutes.
My initial intent was to just play around with kettlebell swings and dips on Saturday morning, and I did plenty of both. I didn’t keep track of sets or reps, but did about 10 reps each arm in the kettlebell swing, then supersetted that with approximately 25 bodyweight dips. I did these in between catching up on some reading and noodling around on the computer. I must have done 8 to 10 rounds of this over the course of the morning, and that was going to be it for the day. But by afternoon, though, I just couldn’t resist jumping on the fixie and heading out for downtown G-Vegas and the ECU campus. I found the Dowdy Ficklen stadium gates open, so I helped myself in and hit a few stadium sprints in my Vibrams (like a boyscout, I’m always prepared). I ripped off some good stadium sprints, though I found that concrete may be a bit much for the ol’ Vibrams to handle, as my feet took a pretty good pounding. I’ll have to revert back to my Nike Frees for the stadium steps and ramps, as the Frees seem to provide just enough cushioning for concrete.
I don’t think my any of my future weeks can get any busier than this one. But just as soon as I say that, though…