A Quick Study in Contrasts

Since I have no specific athletic or body composition goal in mind — other than chasing the fullest, most well-rounded expression of my phenotype — I’m at liberty to explore, to the widest extent, the speed-strength continuum and the force-velocity curve.  In English?  I get to dabble with my workouts, mix it up; have fun and do what I feel like doing on a particular day, versus worrying about what I need to accomplish to realize a specific goal.   Life is all about balance, and I’ve had plenty of periods in my life where my training, out of the necessity of chasing a specific goal, was much more directed and pin-pointed.  Now is not one of those times.  Now is a period of — for lack of a more perfect term — loosely controlled chaos.

To illustrate my point, consider this 3-day snapshot of time from last week:

Thursday: power cleans; working up to 7x max singles.  The work-ups were performed over an approximate 4-hour period, between client training sessions, with the 7 singles coming in a continuous, 20-minute or so, time block.

Friday: a traditional, bodybuilding-like, arm routine; supersets of bi and tri work — in this case, straight bar bi curls and cable push downs — with each movement range of motion performed in two different “zones” in a basic JRep methodology.

Saturday: a little bit of MetCon fun; 4 rounds of a front squat/farmer’s walk combo.  This clip is kinda dark, but you get the idea.

Big hat tip to Meesus TTP for filming this immediately following her own Efficient Exercise-style, total-body dust-up.  Way to be a gamer, my darling!

Oh, and be sure to check-out this recent post from Scott Abel, Adhering to Real World Principles: Understanding Max Load Training.  There are no bad training methodologies, just bad applications of existing methodologies.  Know what it is you’re trying to affect, and choose the appropriate method.

And finally, here are a couple of clips (here and here) of some our Efficient Exercise “trainer training the trainer” series; something we hope to do more of in the near future.  These two are an example of some mixed methodology training — in this case, some classic pre-exhaust (using basic some basic zone and JReps concepts, here), followed by a complex movement using ARX Fit technology.  ARX equipment allows for some severe envelope-pushing under fatigue, as one need not worry with mishandling the load.  Good, good stuff.  Of course, there are many ways (and arguments for each) in coupling the exercises in the 2nd clip; I chose to end this particular routine with triceps, though one could easily argue for pre-exhausting the tris prior to delving into the overhead press.  The “pick a horse and ride” analogy works well in this case 🙂

In health — and happy labor Day!

Keith

12/5/09, Speed-Strength Emphasis

Had to go into work today to catch up on a few projects.  Have no fear, you won’t soon run out of H1N1 vaccine  – Big Pharma is looking out for you  😉   Pouring down rain and otherwise nasty-ass weather made spending a Saturday pinned behind a desk playing keyboard jockey a little more tolerable – that, and the fantastic workout before hand.

Curiosity #1: apparently, whoever had control of the gym’s music selection this morning had chosen the ’80’s/retro station; ahhh *smiles broadly*.  By the middle of my workout I was having some uber-serious “back in the day” flashbacks (thankfully, none of them involved a rat tail, or mullet).  Which brings up another curiosity: my workout on this fine morning, with all the great ’80’s tunes blasting away in my ears, would have been mostly indistinguishable from any workout I’d undertaken some 25 years ago.  I don’t credit myself, but the fine Strength and Conditioning staff (shout out to coach Kline) at Texas State (then Southwest Texas State) in the early and mid 80’s for having the foresight, at that time, to know what methods would make a better athlete.  Just blind, luck of the draw on my part.  Wow, has it really been that long ago?

Curiosity #3?  I hadn’t heard this Missing Persons tune in the longest.  Little did I know back then what this song would portend:  widespread obesity and a nation-wide (world-wide?) epidemic of metabolic syndrome.  Couldn’t find anything but more recent, bad quality, live clips.  We’ll just opt for audio, here:

Anyway, on with the day’s festivities.  Following a solid, sprint-intensive warm-up:

  • cns prime: sprint-starts, 20 meter/20 meter/40 meter/20 meter
  • clean grip low pull from floor: 135 x 5, 5; 225 x 5; 315 x 3, 3, 3
  • BTN split-jerk: 135 x 4, 4; 165 x 4; 185 x 2, 2, 1
  • cns prime: regular grip muscle-up x 3
  • weighted, regular grip pull ups: 45 x 5, 5; 70 x 3: 80 x 3, 3, 2

So, 6 total rounds of that, auto-regulated.  Trended weight upward to hit the 3-5 rep range in the latter sets.  Went a tad too heavy in the split jerks.  Alternate lead foot in the jerks, i.e., at 135 went 2 left lead, 2 right lead, for a total of 4.  185 single was w/left lead.  Note the difference between a strength-speed emphasis push-press and a speed-strength emphasis jerk.  Ripped the low pulls off the floor, no slow grind.  Same method with the pull-ups.  Then:

Jump squats for max height (from an approx. 110 degree knee angle) x 7 at 135 lbs x 2  sets.

For nostalgia’s sake, I weighed myself following the workout; something I rarely do anymore, as I feel it doesn’t account for much of anything at all.  Anyway, 209 lbs at 6′ tall.  Back in the “Walkin’ in LA” days, I was 215-ish.  I’d say I’m a hell of a lot more lean now, and probably more muscular.  My neck is a good bit smaller these days – I’ve found that nothing builds a neck like consistently using the head as a lethal weapon.

And with that, I’m off to watch the 2nd half of the Texas – Nebraska game.  Sleeping in tomorrow; my only chance for another very long stretch.

Piston, Spring, or Steam Engine?

“Chaos is the score upon which reality is written.”

Henry Miller

photo: cloneofsnake

"Piston" and "Spring" represented here...photo cred: cloneofsnake

Just a little food for thought here; something to keep in mind when planing your future workouts.  Is a squat just a squat, a jump just a jump?  Well, yes…and no.  Let’s consider for just a moment, three different aspects of the same, basic “front squat” movement; first up, the pure strength end of the spectrum (i.e., the “steam engine”):

Next up, a photo sequenced example of the speed-strength (piston) version of this movement:

photo cred: CrossFit
Photo cred: CrossFit

And finally, yours truly with a demonstration of the RFD (rate of force development, spring) side of the spectrum:

Three aspects of the same movement, with lots of overlapping, gray zones, in between.  But once again, we come back full circle to the notion of power development — and, more specifically, the power-to-body weight ratio.  Each aspect of the movement profile must be optimized in order to enhance this ratio.  And there must be a proper synergy, as well; too much “steam engine” for example, at the expense of  “spring”, and the trainee’s overall power output has just been compromised.  Know your goals and know your needs relative to power output.  Train accordingly.

Vern Gambetta recently alluded to the same notion in this blog post for Elite Track, and I couldn’t agree with him more.  Effective training is not solely about pushing massive loads slowly — ultimately, it boils down to training the body to produce maximum power over a defined time period (or, more specifically, within a defined energy system), consistent with your goals.  Is raw strength a component in power development and athletic achievement?  You bet it is.  But, it’s only a single component of the overall power equation.  And so I’ve got to side with Vern on this one — I find it hard to believe that (quarter squatting, at best?) this load is lending much enhancement to this kid’s instantaneous power output.  He’s a hammer thrower, not a strongman competitor.  I’ll be a little more forgiving than Vern though, as you can’t decipher an entire training program from a single picture.  I’ll will hold this up as a metaphor, though, for what seems to be a bias (in males, anyway) toward the raw strength end of the training spectrum.  Moving big loads in the gym does turn heads, and it’s certainly an ego trip to feel the bar across your shoulders undulating due to a heavy load, and your driving of that load up through another rep.  But is grinding out slow, heavy reps helping you achieve your goal?  Would you be better served spending time developing speed, speed-strength or strength-speed aspects of the same basic movement?  I would have to say that in my experience it’s the speed of movement that is the limiting factor in a trainee’s power output in a particular movement pattern.  Not always, of course, but usually.

Oh, and one quick thing I’d like to point out from the box jump photo sequence (by the way, thanks, CrossFit, for the shot) — look at the jumper’s toe-off angle in the third frame.  See the slight forward trajectory?  That forward trajectory signals a greater degree of quad engagement in that movement than what would be the case if this guy were to be engaged in a true vertical jump, or in a (properly performed) clean or snatch (or one of their variations).   In the vertical or “jump back” version of this basic movement, the posterior chain is engaged to a greater degree.  The box jump and vertical jump, therefore, are not the same beast.  Close, perhaps — think, zebra is to horse as box jump is to vert — but not quite.  The posterior chain is the most explosive and powerful — or potentially most powerful (if not yet properly developed) — engine your body possesses.  To fully develop the posterior chain — and then to learn to fully engage that chain — is to push your jumping ability ever higher.  Squat variations are no doubt a great foundation for an explosive vert; but the pulls and Oly lift variations (think explosive triple extension) will truly put the umph in your “ups”.

In health,

Keith

MetCon, Speed-Strength Empasis: 11/02/09

Note: This will more than likely morph into a bit of a self-serving component of the TTP blog; be that as it may, though, I’d like to begin cataloging my workout journal in a convenient, electronic format.  I can’t begin to tell you how many paper journals I’ve lost over the years (decades, now) — too, too many, let’s just say.  Blood, sweat, snot, elements;  I once thought that keeping my journal in a Moleskin would help prod me to keep a better handle on the thing, but alas, that wasn’t the answer either.  Since I gravitate to this page quite often throughout the day, it only makes sense to keep up with my workout journaling here.  I can only hope that this little self-serving indulgence won’t put a collective bad taste in the mouths of my readers.  I’ll be given to abbreviations and jargon for the most part, here, as I’m writing this as a journal for myself.  Feel free, though to ask any questions you have, as I’m an open book — quite literally, now.  Oh yeah, and the titles will be constructed not to grab attention, but for ease in cataloging and recovery.  And away we go:

11/02/09 (Monday), MetCon, speed-strength emphasis. 6:15 AM w/o, awake at 4:30, 6 hours sleep (good quality)

Last meal approx 8pm, gf pot roast (high fat content), sweet pot, raw butter, green beans, fish oil (1 tbs.).  CNS primed; jazzed, coffeed and ready to bust it.

  • 40 yd sprint (Vibrams, indoor track)
  • db snatch (the cred) x 3 each arm @ 90lbs
  • 40 yd sprint
  • single-leg deadlift w/db’s (180lbs total, 2 90’s, w/straps) x 3 each leg
  • 40 yd sprint
  • farmers walk, 2 90lb dbs x 20 yds
  • Dips x 3, 3, 3, 3 (7 sec rest between “sets”).  Ballistic, got “air” on each rep.  BW+45lbs
  • farmers walk w/ 2 90lb dbs x 20 yds

5 rounds.  Overall time as a secondary concern, emphasis on each individual explosive rep.

Post w/o meal (1 hour post w/o): 2 egg omelet with raw goat cheese, 2 slices of pear.

Workouts for the Week of January 25th, 2009

“How small of all that human hearts endure / That part which laws or kings can cause or cure.”

Samuel Johnson

So here’s the current “weekend dilemma” that I’ve got to work around: I’m attempting to sell my house here in lovely G-Vegas, NC. Yeah, yeah, I know. But, hey – buy high, sell low – that’s how I roll! Anyway, as any of you who’ve ever sold a home know, there is just a never-ending list of things that have to be fixed, moved, painted, hidden or otherwise “dealt with”. Of course, this not only puts a severe pinch on my workout time, it also alters what I do in a given workout as well as when I do it. Now, weekends for me mean sprints outdoors, since I’m forced most of the week (especially in the winter months), due to my work schedule, to remain indoors. Now, sprinting early in the morning is not a big deal to me time-wise, however, it is a big problem for me temperature-wise. Anyway, it’s doable, but it is a juggle. As I’ve always said, though, it’s finding a way to continue on through times like this that separates those who stay in the game and those who get left by the wayside. “Endeavor to persevere” is my life’s motto.

Sunday’s workout was a sprint and heavy heave thing of beauty. Barefooted sprints and heavy medicine ball heaves in the brutal (for the south, anyway) cold. Can’t get more primal than that!  Of course, this also involved huckin’ the fix about town with the 45-ish pound medicine ball in tow.  Crazy?  Yeah, guilty as charged 🙂  Anyhow, here’s what I did once I hit the field:

  • 10-second sprints, full-out with full recovery between each sprint x 8 (achieved an approximate 2’ drop-off from best distance). Then,
  • 12 or so (I lost count) medicine ball caber tosses for max distance, in a super-set with:
  • Press-put for distance, both dual and single (alternating) armed.  Think shot-put motion, here — for the single arm variety anyway.  For the dual-arm press-put, start of with a goblet squat-like motion with the medicine ball held against the chest and just beneath the chin.  Now, from the ATG (ass to grass) position, explode out of the hole, launching the medicine ball in a trajectory so as to achieve maximum distance*.

*I realize that I need to make some video clips of some of my hybrid exercises, and I’m working on trying to put that together.  What I need is a few month’s sabbatical from my real job 🙂

I tied the drop-offs in the heave super-set to the caber toss.  If I were being more precise, I would have measured the drop-off for each exercise.  The caber toss, though, is kind of like the vertical jump in that it both can be used as a good, overall measure of fatigue.

Tuesday morning, and back in the gym for this workout — with a little wrinkle added-in the weighted dip portion, as explained, here:

  • Weighted Dips, 25 total reps in a rest-pause fashion. So here we go with just one (of the many) dimensions that fall under the all-encompassing umbrella of the “25 for a bigger engine” scheme. The fist 12 reps were done as doubles, the last 13 as singles. There was a 3 to 5 second pause between each “micro set”. I added a bit of a wrinkle here by beginning the first rep of the duals (and by definition, all of the last 13 reps) in the down position, exploding up to the full lockout position with just a tad of a jump (or kipping) start — just enough, though, to get some momentum going; I made sure not to let this digress into a jump squat exercise. Two reasons for beginning this exercise with a kip: (1) I wanted to promote an ultra-high level of CNS stimulation (akin to what would be had in a power modality), and (2) using this mode, I am able to use both a very heavy weight and maintain a good rep speed throughout the course of the extended set.   Kind of a “best of both worlds” idea.

Then I moved on to this super-set:

    1. Barbell Muscle-ups x 5’s
    2. Russian Lunge Scissor Jumps x 5’s (each leg)

Three rounds of that super-set in approximately 20 minutes.

Moving on to Thursday morning, again in the gym:

The complex below was pretty damn challenging.  Once at working weight, I blasted through these exercises in approximately 30 minutes.  Notice that I doubled-up on the weighted, reverse-grip pull-ups. Also, I threw the goblet squats in more as an inter-workout, ballistic stretch, as I can feel some tightening (possibly due to Sunday’s press-puts for distance) in the hip area coming on. This is more a preventative measure than anything else. I only came up halfway from an ATG (ass to the grass) squat, so it looked like a “bounce” up from the full squat position up to the thighs parallel position, right back into a full squat.  Any form of squat (but usually a regular barbell squat) done in this fashion can be referred to as a “cycle squat”.  So here’s the complex (and it was a killer):

  1. DB Split Snatch + Split Jerk combo, x3’s (each arm)
  2. Weighted, Reverse-Grip Pull-ups x 4’s
  3. Goblet “cycle” Squats x 5’s
  4. Russian Lunge Scissor Jumps x 3’s (each leg)
  5. Weighted, Reverse-Grip Pull-ups x 4’s

The DB Snatch +Split Jerk, Barbell Muscle-up and Russian Lunge Scissor Jump are discussed/explained in this post.

Three rounds at working weight, 30 tough minutes of power-oriented work. Look at the magic rep scheme of the reverse-grip pull-ups (24 in this case), which, by the way were not performed as were the other exercises in this scheme (i.e., in a ballistic, power oriented manner), though I did attempt to hit max concentric rep speed every time out.

Then, in the afternoon, the good ol’ Red Cross bloodmobile came to visit.  So I took a needle for “Team Human” — it’s the least I can do, since I refuse to participate in the refined carbohydrate evolution experiment — and gave blood. I’m a trooper who can be counted on here, giving every 56 days.  So, tough workout plus giving blood — as predicted, I was totally wiped-out by that evening.

On to Saturday — sprints, hops and heaves while in the middle of a 24-hour fast.  Again, it was quite cold out; the wind was whipping pretty hard as well, which made measuring drop-off in the sprints an act of futility.  On the last sprint, I failed to even get close to any of my prior marks, so I called it quits at that point.  Anyway, here’s how I had things laid out:

First off, I hit 14-second, full-out, barefooted sprints, super-setting each sprint with a set of side-to-side hops over an approximately knee-high bench.  On one set of the hops, I held on to my medicine ball; the other, I did not.  Like this:

  1. 14-second, full-out sprint
  2. Side-to-Side bench hops (at body weight, for speed, minimizing ground contact time) x 20 hops
  3. 14-second, full-out sprint
  4. Side-to-Side bench hops while holding onto the 45-ish pound medicine ball x 10 hops

4 rounds of that little jewel.  Now, why 14 second sprints?  No magic here, it’s just that it took me approximately 14 seconds to cover baseline to baseline on the soccer field.

Then, I hit the following medicine ball heave super-set:

  1. Overhead Medicine Ball Caber-Toss for distance
  2. Press-Put for height + catch x 3

Same idea here with the press-put for height as was explained above.  This time, though, the aim is to launch the medicine ball vertically as high as possible and catch the thing (at just above head level) on the free-fall descent.  Someday I going to sit down and figure the math on this, but empirically I can tell you that a 45-pound object in free-fall  for a good six feet or so packs a hell of a whollup when it’s caught.   Note that the caber toss clip depicts the exercise being performed with a kettle bell.  The only difference when using a medicine ball is that the hand positioning is obviously different.  The rest of the exercise execution is the same.

All in all, a good week’s worth of exercise.

In Health,

Keith

Thirty-Five Hours and Three Workouts

After cramming in three tough workouts within a 35-hour span, well — let’s just say that I know exactly how this guy feels:

One Spent Cat

One Spent Cat

Thanks to my friend and coworker, Cristina, for sending this picture she took of her cat, Motan, taken just moments after the poor fella missed a new Clean & Jerk PR by a mere fraction.  Better luck next time, big guy.  Motan, by the way, is Romanian for “Tom Cat”.  You learn something new every day, here at TTP, huh?

So three workouts compressed within a two-day timeframe is not my usual modus operandi.  However, with the holidays here — and gym and work schedules being as they are, and with the weather being a bit wiggy (rain, snow, cold, warm — you can never tell) here in eastern North Carolina in the winter months, I thought I might try to shock the system sufficiently to carry me through the Christmas (I’ll cross the “New Years” holiday bridge when I get there).  But in compressing a number of workouts within a short period of time, one must favor careful planning at the expense of the more loosey-goosey randomness.  Look not only at the contrast between these workouts, but also notice the modality consistency within each workout.  We want to try to avoid cross-contaminating widely divergent modalities within each workout, usually.  There is a time and a place for this when dealing with certain competative athletes, but it is not the norm.

A thumbnail sketch of the workout timing over Monday and Tuesday looked like this:

Monday: AM  workout, normal workday

Tuesday: AM workout, normal workday, PM workout

The Details

Monday AM, prior to the workday, empty stomach.  This was a speed/strength (ballistic) and strength/speed(power) dominant workout:

  1. Kneeling chest press/launch with a 5 kg medicine ball x 5 reps
  2. Gymnastic ring kipping pull-ups to just shy of the “muscle-up” position x 8 reps (since I was concerned more with the pull-up portion here, I started from a full hang and pulled to the position just prior to the internal rotation, whereas the clip shows beginning at the half hang, with an emphasis on the internal rotation, muscle-up and dip)

Three rounds of that, followed by:

Weighted Jump Squats (from the full, top-of-thigh parallel to the ground position), 5 sets of 6 reps

This workout took about 45 minutes to complete.  I followed with a steam bath/cold shower contrast to help aid in my recovery.  One down, two to go.

Tuesday AM, prior to the workday, empty stomach.  Strength/speed (power) dominant:

Power Snatch.  Worked up to a weight sufficient for 7 singles.  This clip is of a full snatch.  I started each rep with the bar just above my knee.

Power Curl.  Same thing here, worked up to 7 singles.  Performed an approximate 3-count negative biceps curl (or as slow as I could manage) on the return.

Another 45-minute workout followed by a steam/cold contrast recovery.

Tuesday PM, 10 hours after the completion of the AM workout, I did this little beauty.  And damn was it taxing.  Again, I followed this with a steam/cold shower contrast.  Strength dominant.

  1. Regular (over/under) grip Deadlifts x 1’s (7 lifts total for the entire workout.  4 lifts at >90% of max, 3 lifts at >95% of max)
  2. Weighted Dips x 2’s

7 rounds of that superset with lots of rest between each set (i.e., not intended to be a metcon workout).  It doesn’t look like much on paper, but it’s a killer.

Merry Christmas, everyone!

In Health,

Keith


Two Different Workouts, Two Different Modalities

In Mozart and Salieri we see the contrast between the genius which does what it must and the talent which does what it can.

Maurice Baring

Here are a pair of back-to-back workouts I performed earlier this week.  I did the MetCon-intensive workout early in the week (Monday), took a day off, then clobbered my fast-twitch IIb’s in Wednesday morning  deadlift/dip/pullup smack-down.  Now, I very well could have reversed the order here — done the fast-twitch workout on Monday, followed by the Metcon drill on Wednesday, but here’s why I chose this order: recovery time.  I knew I’d have a few days off over the Thanksgiving holiday to fully recover from Wednesday’s more fast-twitch (and central nervous system) intensive session.  Let’s have a look at the MetCon circuit (you’ll hear these referred to as “complexes” as well) first.

Now, the idea behind the Metcon type of workout — complexes, if you will — have been around for quite some time.  If you deconstruct a typical CrossFit workout, what you have at the core is a complex.  Nothing really new here.  This method, though, is a sure-fire and effective means of boosting (1) a high metabolic response — great for inducing weight loss (if paired with a proper TTP-like diet), and (2) GPP (General Physical Preparedness) — both for a competitive athlete’s early-season prep, or at any time, for the general, health-mined masses.  I like to sprinkle them in here and there in my own workouts, especially as the weather turns more foul and I’m forced to limit my outdoor sprinting bouts.  A MetCon complex, in my mind (and in my workout planning) is a good equivalent to a tough bout of sprinting — with the added bonus of additional upper body work being thrown in.

Check out this site (hat tip to reader Shaun, who pointed this one out to me — thanks, Shaun!) for a good, all-round explanation of the complex method.  Now personally, I like my workouts shifted a little more toward the speed-strength or strength-speed (power) end of the spectrum, so I’ll make appropriate tweaks toward that end.  For example, on Monday morning, I did a “tweaked” version of Javorek’s barbell complex #2:

Javorek’s Barbell Complex # 2 Exercise:

Barbell Upright Row                                        x 3
Barbell High Pull Snatch                                  x 3
Barbell Behind the Head Squat Push Press         x 3
Barbell Behind the Head Good Morning             x 3
Barbell Bent Over Row                                     x 3

How did I did tweak and manipulate this complex into the power realm?  By simply doing the following:

  1. I set the weight to allow for explosive repetitions on each exercise, i.e., no “grind it out” reps.
  2. I added a set of 3 power cleans between the High Pull Snatch and BTN push-press.
  3. I added a front push press as a transition between the power cleans and BTN press work.
  4. Instead of BTN “push-presses”, I did BTN push-jerks.
  5. I did “drops and sticks” into the full squat, i.e., instead of lowering into a full squat, I dropped & stuck the landing (akin to a plyo landing) at just below the thigh being parallel to the ground.
  6. I added 90 lbs. to the complex weight for the bent over rows, then did 3, explosive, rest-pause reps.  Then I shed the weight again to restart the complex.

I did four sets of this complex, increasing the weight for each set.  It’s not something I would do often (but neither would I do a CrossFit WOD, as Rx’d, very often either), but it is a great way to force the body into an unfamiliar zone.  It serves as a great psychological break from the “usual grind”, as well.  Always keep the body — and the mind — guessing.

One complex I enjoy throwing into the mix every now and again is The Bear .  What I usually do with this one is three reps of the full bear complex (in rest-pause fashion), followed by a set of dips and  a set of pullups (both usually — but certainly not always — in a rest-pause methodology, for threes or fours), then back for another round of the bear.  There’s nothing magical about this particular mix, other than adding the dips and pullups adds work in planes that are otherwise missing from the bear complex.

Wednesday’s change of pace ~

This is the ol’ Chicken Soup for My Weight Liftin’ Soul workout.  When you want to get back to the basics of pushing iron, this is the way to go.  If I had to pick three, and only three strength improvement movements, these would be the ones, and this is how I’d incorporate them.  And so as to further the strength building theme of the day, I used the rest-pause method throughout.

  1. Deadlifts + Straight Leg Deadlifts (on the negative back to the floor, ~ 6 secs each negative) x 3’s
  2. Weighted Dips x 3’s
  3. Semi-supinated (palms facing one another) Weighted Pullups x 3’s

Three total rounds of the above, once I reached working weight.  And again, all of these were done in a rest-pause fashion, with near maximal weights.  I’ll will have needed the two day’s recovery following this one, as the central nervous system is especially taxed during this intensive workout.

In Health,

Keith