On this Saturday workout I had trained hard for the previous week so I wanted to listen to my body and took it sort of easy.

On days like this I like to do one of two types of workouts:
1) My old school pop up workout - This workout I learned from a good friend of mine John Dennis way back in college. That was about 1986…dang! That was a while ago:) Anyways, for the pop up workout you do your same workout you had planned except instead of working at full capacity, you take it down to about 50-60% and do 5 reps x 5 sets of each exercise.  You focus on the pop up and then nice and controlled down on each rep. Never come even close to fatigue on any reps and you should leave/finish the workout feeling great. I always suggest this workout when someone is feeling really tired, stressed out, feeling a bit under the weather or just want something light for a change of pace. I’ve done this workout for up to 2-3 weeks straight and felt great!!

2) A play day - This workout do whatever you want to practice or haven’t done in awhile. This is the workout I did on Saturday and it went great. I wanted to go each exercise for 10 minutes and see how each felt even though each was sort of light in weight. I began with Turkish Get Ups for 5 minutes each arm with no rest between. Only used 12k but man did this start to burn at about 4 minutes on each arm:) On the traveling TGU’s we start on the goal line with one TGU, then walk with it overhead to the 15 yard line, do a TGU, then turn and go back to the goal line and repeat for 5 minutes. Here are my results for the 10 minute TGUs x 12k.
1) 10 minutes (5 min ea arm)
TGU’s x 12k (tgu, walk 15y, tgu, walk back 15y, repeat)
left arm - 150 yards
right arm - 150 yards
without putting kb down, man this burned:)

Next I wanted to do a old fashion farmers walk, my trainer Matt Zaborowski is becoming a beast so I thought I would train my grippers a bit and try to catch up to him:) and it did the trick! I grabbed the 44k’s and here are my results for the 5 minutes total. At the 5 minute mark I pretty much had almost no grip left as I only set them down for about 5-10 seconds in between the sets of 120 yards, 60, 60 and 60 yards for my 300 total in just under 5 minutes.
2) Farmers walk AFAP in 5 minutes x 44k’s: 120y, 60y, 60y, 60y = 300 yards

My last 10 minutes of the workout I thought I would see how long I could go without putting a 16k down on snatches. With my grippers already tired this one began to really challenge me at about the halfway point. Man I have major respect for the guy who did something like 275 with the 24k in 10 minutes. DANG! That is bad ass, my boy Matt (Zab Boy) did 231 in 10 minutes. Definitely going to have to train this one more, but getting the pace is huge and I felt pretty good on this even though my grip was shot already. For those of you reading this pay attention to Zab Boy, he is already becoming a bad ass and some of his numbers are sick and he’s only been really training for about 2 years:)

Here are my results with the 16k on the 1A snatches w/o putting it down.
3) 1A 16k snatch w/o putting down
200 reps in 8 minutes.
Grippers were shot!!:)

So overall it felt good, got a good sweat too!
Try it out sometime and you’ll feel great too:)

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