1/20/10, Power-Endurance Emphasis

This is the workout equivalent to last night’s crock-pot bison roast.  Nuthin’ fancy here, just a “put-up or shut-up” kind of a deal.  Not much in the way of equipment or space requirements, either; one relatively heavy dumbbell and a pull-up bar.  Some chalk and straps for the later rounds.  Booya!

As the Zen Master says: there is no say, there is only do.  I would add that there is no room for “contemplation” as well.  11 rounds of this in 26:43.  Skewed toward the heavier load/longer rest side of the continuum.  One of the more CrossFit-like workouts that I’ll do.  Call it MetCon, if you like (and I guess you could), though I believe that my “power-endurance” terminology comes closer to identifying the true nature of this workout.  In my opinion, this sprint-interval workout is more along the lines of true MetCon work.  But that’s just splitting so many hairs, and I digress; here’s the day’s fun:

– each of the 11 “rounds” entailed the following:

• the Cred + single arm press + single arm push-press + single arm split-jerk (right arm, immediate movement to movement transition)
• same drill with the left arm/side
• 2 pull-up bar muscle-ups

Bw muscle-ups, 90 lb db for the cred/press combo.

Are you down with “the Cred” (the single-arm db snatch)?  If not, check out this and this.  Transition directly from the overhead finish position of the Cred into the single-arm db press.  Of course, the weak link in this combo is the strict press, and this is the movement to first degenerate.  What I do to compensate, then is to allow for a minimum of “cheat” push as the rounds progress.  Being a stickler on the strict press would of course require that I reduce the weight used overall in the movement, and I’m not willing to do that (i.e., skimp on the cred portion of the combo).  But that’s just how I roll, others may choose otherwise.  As I critique this workout, I see that I should have pushed a bit harder on the muscle-ups (gone 3 or 4 each round -or added 10 lbs or so) or used rings.  I’ll note this and accomodate accordingly next time I do a similar combo.