Although today has no tire flips, we just needed to give a shout out to Veronica!
Snatch practice (admit, that makes you giggle too). 70-80% of max, 6 sets of 2
Front squats. 4 sets of 5.
Another installment of the Sick of High Rep Combo game: The reasoning behind this combo is explained below. Turkish Get Up/Swing/Sandbag carry. Make all of them HEAVY. Use KB (or DB, it doesn’t matter) that almost frightens you for TGU’s. Then either the same or even heavier for swings. Then load the bag with something worthwhile (we can’t fit more than 120 pounds into ours, which means we need a new bag). The protocol is as such: TGU: 1 per side. Swings: 6. Bag: 100 feet. Repeat as many times as possible in 10 minutes.
More trends that need questioning.
‘Snatches’ look like swings and ‘pullups’ look like spawning salmon, all in the name of workload, or what has been known as ‘strength-endurance.’ Apparently when the machines take over the planet (or zombies, or locusts or rednecks or Sigur Ros), the ability to do a whole bunch of something will be more vital for our survival than being able to do movements with either full range of motion, in different variations or super heavy.
10 minutes of swinging a kettlebell almost makes me yearn for the good ol’ boring days of running on a treadmill. I just don’t see the appeal. 10 minutes (or more) of intense work can be a drug of my choice, as I’ve proven many times in videos and posted workouts, but grabbing a moderate weight KB and swinging it over my head repeatedly using small hip thrusts might make me a unique brand of porn star, but even without diagnosed attention deficit, I’d lose interest after a couple of minutes.
Watch the body positions in this video (especially the side shot of everyone at about 2:21). With the of internal shoulder rotation and rounded scapula in our western culture, would this be a body position we’d want to get comfortable in? A case could be made that the extension at the top of the ‘jerk’ (more of a warped push press than anything else) might counter the catch and rack position, but for every 10th of a second any of those lifters are in the extension, they might spend three to 10 times as long in the rack position. Valery Fedorenko is no poster child for good posture, so where does the importance for reps end and the concern for postural dynamics begin?
Let’s ask that question on a bigger scale: when does the quest for reps end and ANY other factor begin? The modern quest for GPP (general physical preparedness) has turned workouts into redundant drills in counting. The Tabata overkill is a classic example. Doc Tabata meant for the protocol to be a brutal lesson intensity over duration, yet now folks are adding 3,4 or 5 ‘Tabata’s’ in a row for a workout, sort of ruining the original concept (I wrote an entire post about it here).
Mega-rep drills, although challenging on occasion, are about as motivating as spending time on an elliptical machine, which is about as fun as a root canal performed by a pissed off ex-wife with tools dipped in battery acid. Force development defines strength, therefore, as mentioned many times in so many of my posts and articles, load should be altered as much as rep scheme (or any of the other manipulatable variables: time, duration, distance and speed).
‘Conditioning’ has, once again, started to drift away from ‘strength training.’ In some circles they were married in a blissful union of hardcore tools, hardcore load and hardcore intensity, but now, even many of the ‘alternative’ training protocols are simply engaging in the mistaken belief that volume trumps intensity (or IS intensity, which is as big a fallacy).
So back to the machines-taking-over-the-world scenario. When my Casiotone decides to try to kill me in my sleep, moderate force development over a given period of time will only get me so far in my fight of life and death. As I’m sprinting from my Hoover, I might have to utilize different points along the Spectrum of Strength that include greater levels of force development when we engage in actual combat (ever fight a vacuum cleaner? No amount of repetitive KB swings will help you, I promise).
Hence today’s workout combo. If you can develop peaks of higher levels of force within an extended workload situation, you’ll be experiencing a bit more of what most athletic or apocalyptic scenarios would be like.