Power Endurance Combo

Published 03/25/2010

If you don’t count golfing or grouting tile as exercise then it had been 5 days since my last workout.  Trying to make up for lost time, my goal for this one was to hit some power and endurance work in a metcon-esque style.  Rolled into the warmup 22 hrs fasted (read here andhere and all over) and kicked it off differently after reading this article.  Here’s how it went:

Warmup – 10 (or so) shoulder dislocates, 10ish OH Squats with light bar, 10 pullups, 10 dips.  Then grabbed a 90lb dumbell and climbed up to the pullup bar (the chain wouldn’t go around more than one DB so I couldn’t “hang” with 150lb as planned).  I was high enough to grip the bar with arms bent but not quite at the “top” position, so I did a pseudo jump-negative dropping down as slow as possible.  Couple minutes later did the same with a 60lb DB a little slower.  Couple minutes after that did one pullup from full hang with 60lb DB.  Wow, that was really easy!  I’ll be trying this again next time I do presses.

After a feeler set of power clean to front squat,  set up my “station” by the pullup area and hit a sweet superset of:

  • 1x power clean from floor then front squat 165lb x 5,5,5,5,5
  • pullups with 45lb DB x 5, 4+1, 40lb DB x 4+1, 3+1+1, 3+1+1

This took between 11-12 min.  Had to drop the weight on pullups but front squats felt nice and crisp.  I’m a big fan on front squats in vibram five fingers despite the confused looks.

Broke down my station and kept 135lb on the bar.  Decided to clean and press the weight back on the rack and since it felt so light, went for strict press 135lb x 4 – new pr!  wtf? I guess the hormones were flowin.  After that a mini endurance-oriented superset of:

  • Dips 15, 12, 10
  • Good morning 95lb x 12, 12, 10
  • Knees-elbows 12, 12, 12

This part took about 8 min +/-.  Went with good mornings since the URI gym is closed and the Westerly YMCA doesn’t have a GHR bench.  It’s cool cuz my hamstrings have been feeling tight lately and I got to work in a nice stretch.  After a commute home cooked up a fine grass-fed top sirloin from Rhodemont Farm with some mashed sweet potatoes and sauteed broccoli. 


Definitely did not eat the entire steak; eating another 1/3 of it in my salad as we speak.


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