Mixed Modality Gumbo

Posted on Jul 10, 2008 - 11:20pm by MarkFu in Training Log

What do you get when you mix the precision and speed of the Olympic lifts with the speed and power of dynamic effort deadlifts and mix in a strong blend of a 10 old-school strength and strength-endurance exercises from a 71 lb sandbag? A mixed modal beat-down is what I got.

I more or less made up much of this workout tonight and it turned out well. I began with 3 sets of Burgener warm-ups and 3×10 overhead squats with an empty bar.

Here’s the workout:

Snatch:
65×2/75×2/, then two singles @ 88#

Clean and Jerk:
88, clean/88/95/115/139/139

Deadlift DE,
60% 1RM (275#) 5 doubles with one minute rest between sets.
70% 1RM (325#) 5 doubles with one minute rest between sets.

Sandbag lifts, 71#. 10 sets, 10 reps of

Sandbag clean to step ups
Zercher Lunges
Back Squats
Front Squats
Shoulder Squat (L)
Shoulder Squat (R)
Clean, Press and Throw
Back Squat
Jump Squats
Overhead Lunges

I was actually tempted to do something else, but good sense prevailed. A short time later, my appetite surged and my energy waned. Val said I got some “looks” when I busted out the sand bag, especially when I started throwing it. (I apologize for interrupting anybody’s bicep curl sets with my old school stuff).

Training Log, Week Ending July 13, 2008Monday, 7/7/08 Kettlebell Swings 20 kg H2H, 50 20 kg 2H, 50 32kg 2H, 20/20/20/20/20/20 32 kg 1H, 20/20/20/20 —————————————————————————– Tuesday, 7/8/08 3 rounds of Burgeners OHS. 45# x 10 x 3 2 Position Snatch + 3 OHS x 7 45/65/75/85/93/100/105 2 Position Clean + 3 Front Squats x 5...
Training Log, Week Ending 6/22/08Monday, June 16, 2008 Sandbag Clean to 10 Zercher Squats x 4 Back Squat: 135 x 3/225 x 3/225 x 3/225 x 3/245 x 3/245 x 3/ Snatch Deadlift, 130 x 2 x 3 Push Press, 135 x 5 x 5 Pull-ups, (w/mini band assistance) 8/7/8 Sandbag Turkish Get-ups, 70#:...
Training Log, Week Ending 4/13/08This was a pretty good week for training as I got in some Oly lifting, powerlifting, kettlebells, skating, and even a run. I would say that is mixing it up! Monday, 4/7 Kettlebell Swings, 32 kg. 1 minute rest 20/20/20/20 Kettlebell Swings, 24 kg. 20/30. Kettlebell Swing/Walk, 24 kg. 15/15/15/15....
Training Log, Week Ending 11/30/08Monday, 11/24/08 Rest Day Tuesday, 11/25/08 Snatch Clusters (2+2): 45/65/75/85/95 total 20 reps Front Squats, x2: 135/135/155/165/175/185/205/215. Kettlebell Swings, 53# H2H: 20 Kettlebell Snatches, 53#: 2×20 Hungarian Core Blaster: 80×10x2 85×10x2 90×10x2 Wednesday, 11/26/08 Squat Clean Clusters, 2+2 115/115/115/135/135 Box Squats, 10 x 2 60% 1RM @ 205 x 5 70% 1RM...
Training Log, Week Ending 9/28/08Highlight of the Week: We get word our gym will remain open!...
Training Log, Week Ending 11/2/08This week's summary of MarkFu's training sessions....
Training Log, Week Ending 10/12/08Monday, 10/6/08 Burgener Warm-ups x 2 Snatch: 45×3/65×3 88×2 + 3 OHS 95×2 + 3 OHS 100×2 + 3 OHS 105×2 + 3 OHS 110×2 + 3 OHS Tuesday, 10/7/08 Back Squats, 5 x 5 Warm-up sets: 45×10/45×10/95×5/95×5/135×3/185×2/225. Work Sets: 245/255 pr/265 pr/255/245. 80# Sandbag Lunges, back, 25/zercher, 25 (much...