I realized recently I need to work the bottom of my deadlift a little more. All my 5-3-1 deadlifts will be off a ~4″ block.
- Warm Up
- Chin Ups
- Power Cleans + Thrusters @ 95#
- Dips @ BW
- Deadlift from ~4″ block
- 5x @ 205#
- 5x @ 260#
- 5x @ 305#
- 8x @ 345#
- 4x (ea. station @ 1:00 intervals)
- 5x Chin Ups
- 10x Thruster @ 95#
- 15x Dips
The 12×1:00 intervals were insufficient. There wasn’t enough load to get my heart rate up very high and the chin ups and dips were too “isolationist”. That is, my arms got tired long before my heart and lungs did. Next time I think I’ll go longer (maybe 5 or 6 rounds) and I’ll use something like KB swings, barbell thrusters and deadlifts or box jumps. That should burn right through the O2 supply. The good news is, in the last week (if the scale and the caliper are correct), I’ve lost some 4# of fat with about a half-pound lean increase.
2 Comments
Nice work Chris! I’m on a similar quest after bulking up when I “retired” from bike racing…
I’ve been doing these sorts of interval workouts as well. I’m a big fan of
1) Sled Drag
2) Jump Rope
3) KB swing
If we have the warehouse, we do these for reps or distance without rest. Usually lasts about 5 minutes or so and is taxing. If we’re in the gym, I usually swap the drags out for something else–thrusters would probably work well. Mountain climbers are good in a pinch though maybe not quite hard enough once you get used to them. Box jumps are brutal. I bet trap bar deadlifts would work really well as they are suited to lots of reps…
Done for time with a little rest into built into the intervals, you get stretch it out and get a nice 15′ session out of something like this.
I find four cycles of Jump/Drag/Swing/Drag is lethal.
I wish I had a sled. I managed to get a used car tire recently, but I don’t have any good place to drag it yet (too cold, snowy and icy outside).
Thrusters, jumping and Swings sounds awesome.
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