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).

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