I had the idea that today’s workout would be a metabolic blast, but too much java this morning put the kabosh on that, By the time I rolled into the gym, I was amped and not very focused. One of the nice things about doing a long warm-up, is that if Plan A isn’t going to happen, you can formulate a Plan B. Dan John has a motto for lifting. Pick it up off the floor. Put it overhead. Carry it for distance. Something like that. That was Plan B. It turns out, that was a good idea that turned into a long and strenuous workout.

I started it by doing the third day of push-up "experimentation" of which I am a willing lab rat. In another posting I outlined the three types of push-ups I do with 90 second rests in between. I felt a little stronger doing these this time and the set/reps looked like this: 35/27-20/20-13/15. Total was 140. By the time I finished these in 12 minutes, I was still caffeine jittery and almost ready to leave the gym. Instead, decided to do…

Power Cleans, 5 sets, 3 reps each. Pick it up off the floor. 135/135/155/155/145. I got head rushes after each of these sets but by the end, I think I was metabolizing the caffeine…finally.

From there, it was time to put it overhead. I did Shoulder Presses, 7×2. 135/140/145/150/155/140/135.

Finally, to put the finishing touches on a long, grinder workout, I did 3 sets of dumbbell farmer walks. for the first set, I carried 140# for 225′. Second set I carried 200# for 100′ and for the last set, I took the same 200# and carried it for 200′. What a great training method to improve grip strength. I think I may add these more often to close out a session.

My new plan took about two hours but I do love it when a plan comes together, even if it is a Plan B.

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