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"RUMB BAP"
Objective: Strength/Strength Endurance
Warm up: 4x Barbell Complex (75#, 85#, 95# 105#)
Training:
(1) Work up to 1RM Front Squat
(2) 5 Rounds
3x Front Squat @ 80% 1RM
15-foot rope climb
(3) 7 Rounds
8x Dead Lift @ 70% 1RM (Dead stop, no bouncing!)
20m Tire drag (10m forward, 10m backward)
(4) 3 Rounds
5x Pull ups
10x Dips
15x Eleveted push ups
Comments:
Don't be fooled into complacency by the lack of a high intensity, timed, metabolic session in this workout. No doubt,
"Rump Bap" will lay you down when you're done.
A couple technique tips I've learned the hard way on the front squat:
(1) Just put your fingertips on the bar, and keep your elbows tall, pointed straight ahead. Carry the bar on your "rack"
- high on your collar bone and shoulders, and snug up against your through. As long as the your elbows are up, the bar won't
drop.
(2) Take a breath, hold it, and squeeze the top part of your abs as hard as you can before dropping into the hole. Hold
your breath throughout the lift.
(3) From the hole, think about raising your elbows toward the ceiling and press up with your legs. As you come up, think
of "leading with your chest."
Dead stop on the bottom for the deadlifts in part three of the workout. Also, try to move from the dead lift to the tire
drag as soon as possible. If you can, be strapped into the tire when you deadlift, then drop the bar and go. Take your rest
after the drag.
Finally, no bands on the pullups. Do negatives if you need to, weighted pull ups if you can.
I received the following e-mail question:
QUESTION:
Rob,
I look at your site daily and really appreciate the Q and A section along with your description and comments on the days'
work. I have found Mountain Athlete to be a very good source for new training methods and ideas.
My question is regarding rowing and the damper setting on the C2. What is your theory on this? Do you leave it the same
for everything? Does it differ with each athlete? What about you personally?
I generally row 250's and 500's at #10 and gradually lower it with longer distances/times to the other end of the spectrum
for an hour of pure endurance. At about 19/20 SPM and #5 setting I hit in the mid 13's for total meters in an hour. On the
500m sprint and #10 setting I'm at a 1:34.2 for a PR. When I read "Girl Farts" the first thing I wondered is what
setting you used and why? I don't know if it's relevant or not but I'm 5'8", 165 and have a slightly stronger upper
body than lower. 15 strict overhand pullups, 245 bench, but only a 275 dead lift.
Thanks again for the great site and any direction with this would be greatly appreciated.
Clint, KS
ANSWER/COMMENT:
Clint,
Sounds like you are much more scientific on the rower than I. As you know, the rower damper setting is totally up to the
individual athlete. I don't know enough about the rower or rowing to give you advice.
In general - I set my men at 7 and women at 5 - and most leave it here.
One of the problems with the rower I see as an exercise mode is that proper "technique" can have a lot to do
with the final time. This leads to "gaming" and strategy both of which affect time.
So, if one day an athlete of mine rows a 1:50 500m, then learns some technique, and a week later rows a 1:32 500m, does
that mean his conditioning has improved? No, it means his technique has improved.
Problem is, none of us here in Wyoming are rowing anywhere. If, as Glassman says, aerobic conditioning is "mode"
specific, a great row on the Concept 2 really doesn't get you anywhere in the real world.
While I understand this "technique" issue is true for many lifts, especially the power lifts, that strength
is transferable outside the gym, usually.
Anyway, sorry for the rant. And jeez, my hat's off to you for rowing for a straight hour!! I'm not sure I have that kind
of mental toughness. I hate the damn rower!!!! 13,000 meters!!! My ass would be full of blisters!!
Finally - I weight just a little less than you and you can row me into the ground. Your bench and deadlift are interesting
- I would assume your dead lift would be much higher - what is your front squat? In general, your front squat and bench press
should be pretty close to each other.
- Rob
Dammit, now I feel like a wussy and am going to have to row for an hour straight just to see if I can. You suck Clint!
CLINT'S REPLY BACK:
Rob,
Thanks for your response. I was introduced to Gym Jones about a year and a half ago and shortly after that Crossfit.
I found your site early this year. Between the tree sites there is some overlap (more so with yours and Twight's) but in
general different overall philosophy's are apparent. I tend to use a little from all three but have payed less attention
to Crossfit over the last 6 months or so. By the way, thanks for the "barbell complex". I try to do it once every
couple weeks.
The difference for me when it comes to using this training in the "real world" is that I don't have any mountains
to climb (other than once a year trip to CO) and I'm not a fighter, fireman, or "athlete". My job doesn't require
that I be "fit". I'm doing this to keep up with my three small children, that way when they're older I won't be
the Dad that can't go run or play sports with them. Plus I'll be healthier, happier, and hopefully live longer.
You have some very good points regarding rowing. I mainly use rowing for two things, 1) to compare my fitness from month
to month (technique is pretty consistent at this point) and 2) as punishment for screwing up my diet over the weekend (that's
where the hour thing came from). I've only done the non stop hour three times and since I haven't built up my running skills
like you have, it's a decent alternative. If you mentally break the hour up into six ten minute blocks it's a lot easier
to keep from going insane! I generally row around a 2:15 for the first 7 minutes, a 2:10 for the next 2 minutes, and then
a 2:00/500 pace for the last minute. Then I get to "rest" at 2:15 again for the next 7 minutes. Repeat that 10
min block six times and it's doable. Here are my results from the last time I punished myself with the hour row:
Meters: 13,501
Avg. 500: 2:13.3
SPM: 20
Calories: 808
Setting #: 5
I had a knee injury in HS ten years ago playing football and so my L knee is not 100%. It's frustrating because I actually
enjoy working the legs. So, I'm trying to overcome that. It's amazing how that single imbalance echoes throughout my entire
body. I've just recently started to focus on the Front Squat and I think it's an incredible lift. Punishing, but very useful.
I'll have to get back to you on a max. I haven't tried it yet.
How about this, you do the hour row and let me know how that goes and I'll get back to you on a Front Squat max. Deal?
Thanks again,
Clint, Kansas
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| Squeeze your abs! Lead with the chest! Elbows tall! |
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| Feelin' the burn on the backward drag. |
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| Michael |
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| Dave down deep. |
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