August 13th, 2022 - Workout
Test run of the ‘Physical Labour Day’ of the ‘Metcon For Muscle’ Plan ahead of an anticipated start date for the whole plan on August 19th, or 20th, depending on what day I return from an annual cottage trip that I take each August.
This trip is something that I do every year to a lakefront cottage (175 feet of more or less private clean sandy beach on Lake Huron - its f’n amazing there). My friend who owns the place is a professional chef so we do things up absolutely proper. I’ll probably gain a pound or two this week.
Anyway…the Physical Labour workout (I did the 'Day 8 version) went something like this:
A1. Snatch Grip High Pull: 155 x 3 (I’m not sure what my 1RM is on SGHP as I’ve not trained that movement ‘heavy’ for a while; I estimated my current 1RM to be about 275 which would give a 60% training load of 165 but I edged down just slightly due to not having done this movement regularly for some time)
A2. Barbell Curl Walk: 65 x 20 steps (the prescribed load is 20-30% of bodyweight but, given my current bodyweight of about 182 lbs this would mean somewhere between about 37 and 55 lbs and 65 lbs actually felt very light so I stuck with that)
A3. DB Clean and Press: 40’s x 5 (the prescribed load is whatever load would normally be used for a set of 10-12 but I’m not sure exactly what that would be for me as I’ve never trained this movement in this way so I took a guess; this was more challenging than the loads on the other movements but that might have been due to the pace that I was trying to keep)
A4. Two Hand Anyhow Walk: 35’s x 10 steps/hand (the prescribed load is 20% of bodyweight which I took to mean 20% in each hand therefore I went with 35’s in each hand; I’ll likely bumped this up to 40’s next time around)
I completed 17 rounds of this in 29:54. I fiddled around with the set ups for each movement a bit given my limited space in my garage gym in order to sort out how to make it most efficient when I actually perform this workout as part of the MetCon Plan. This slowed me down a bit.
It was a great session actually. I was pouring sweat for sure (given that it is about 90 degrees in my garage right now that is to be expected) and felt great at the completion of the session. I’m not sure if my load selection is on point for all of the exercises or not and I might make some minor adjustments next time through.
I’ll probably get in a short session of some sort before hitting the road in the morning. I usually also take a KB or two, a medicine ball, and some bands with me on this trip and bang out some short conditioning sessions (I may even do some hill sprints) on an morning or two while I’m away. Nothing too strenuous here, just something to get a bit of a sweat and to feel some movement - this is usually immediately followed by a jump into the lake.