Monday, January 25, 2010

Strict Strength

Workout of the Day:

15 minutes of EDD's

5 x 6 Incline DB bench press (5 second eccentric)

5 x 5 Strict C2B pullup with strict toe to bar

3 x 500 meter row with 1 minute rest

I was feeling a little fatigued today from the cumulative effect of the weekend. Am still a little sore in my hamstrings from last week, and my upper back and rib cage is tight from the fireman squats. That turned out to be a really great exercise for different reasons than I expected. Ordinarily, feeling like I do I would take a day off. But since my gym is only open Mondays and Wednesdays, this didn’t seem prudent. Turned out not to be so bad.

I felt strong on the inclines, pressing the 32.5 kg DBs for 5 sets of 6 slow eccentrics without much trouble. The chest to bar pullups with toe to bar leg raises in between were a good challenge. The first set was no problem, the second a little tougher, and the last three were fights to get 5. This requires a lot of grip stability and coordination not to let your body swing during the toe to bar. Once you start swinging it’s hard to stop.

The row sprints were going well, but I started to feel my right hamstring twinge a bit on the second one so I left the last one on the shelf. My goal was to keep all 3 under 1:40, hopefully building to the point where I can do 5 under that time. After resting tomorrow I think I will give this another go Wednesday night.


  1. Blair as always, your WoDs ar inspirational.

  2. Hey, I saw that you were interested in weigtlifting and thought you might wanna check out my blog on How To Bench Properly;

  3. Saw you had good use of the rings the other day, hope your satisfied with them, good work! :) Interesting with the split burpees btw, always great to get inspiration to modify existing excercises!

  4. Hey Blair, I was referred to your site last week by my buddy Q over at Primal Fitness. I'm on the road and was struggling for WOD ideas. I tried your split burpee/double under workout today after some strength work. 5 rounds but cut the reps in half. Lets just say it destroyed me. Keep up the good work man!

  5. Bear, the rings worked great! definitely satisfied. planning on using them a lot.