Strength Skill:
- Deadlifts (3 sets of 3, followed by 2 sets of 1)
Metcon:
For time:
- 400 meter run
- 20 push-presses (RX'd is 115 pounds, but I used a 95 pound barbell)
- 20 toes-to-bar (I did 'em strict, but want to try the kipping version the next time around)
- 20 burpees
- 20 sumo deadlift high pulls (using the same 95 pound barbell)
- 400 meter run
Before starting, my goal was to avoid taking any mid-set breaks -- especially during the push-presses (I hate cleaning the bar up off the ground). I failed spectacularly, taking one break during the push-presses, one during the toes-to-bars, three during the burpees, and two during the sumo deadlift high pulls. Still, in the end, I think that breaking everything up into mini-sets of 5 to 10 reps was definitely the way to go. I doubt I could have finished this workout otherwise. (Even launching right into burpees immediately after finishing a long set of toes-to-bars was crazy-difficult; it took a few reps before the feeling came back to my hands and forearms.) By taking a breather here and there, the wheels never came off, and I still had some gas at the end.
Besides, as my coach proclaimed: "If you don't need to break up your sets, you're not lifting enough weight."
(Photo: Amber Karnes)
