Just before the christmas holidays are nearing their end, we set out for one more CrassFit training session. Harald will have moved back to Graz to continue studying the next day, so we decided to do one last workout together.

Dominik (who had a day off), Peter (returned from Sweden), Harald and I were present to accept Dominik’s challenge for an extremely heavy exercise collection.

Warm-Up

We did bodyweight movements with a focus on hindu squats as a warm-up. As I was a wee bit too late, so I missed out on the 100-repetition set the others did but set out to do at least a 50-repetion set as a small compensation. The warm-up was concluded with a jog from the parking space to the playground, where we usually do our workouts.

Pre-Fatigue

The pre-fatigue exercise today was split into two parts. The first challenged the upper and the second the lower body.

1. Rope pull-up pyramid: 1-2-3-4-5-6-7-6-5-4-3-2-1 repetitions (49 total)
2. Kettlebell front squat pyramid: 1-3-5-7-9-7-5-3-1 repetitions (41 total)

First we did a pull-up pyramid on the rope – starting with one repetition, up to seven repetitions (or how much one is able to do – as for me, my maximum are five and a half repetitions). In total we ideally did 1-2-3-4-5-6-7-6-5-4-3-2-1 repetitions – 49 repetitions in total, what a volume! I had to struggle to keep pace – rope pull-ups are an amazing exercise. The main problem with them is the grip, when it is cold. Although it initially hurts, its useful to pick up some snow and to rub it in-between your hands – the grip becomes better instantly.

To target our lower body, we jogged back to the parking space, packed out our gear (in this case: two 20 kg and two 24 kg competition kettlebells) and started a pyramid of double kettlebell clean + front squat. In total we did 1-3-5-7-9-7-5-3-1 (= 41 total) repetitions with the weight we could just handle. I started off with the two 24 kg kettlebells but went for the 20 kg ones from the 5 repetition set onwards.

I feel that a front squat pyramid is mostly a mental thing. The exercise itself is so overwhelmingly hard to accomplish – the clean is sucking out your power, as it requires explosive movement and the squat consumes all there is left – that it soon feels simply unbearable to even continue. During the peak set of the pyramid (9 repetitions), I was feeling as if I had to give up after six repetitions – when Harry kicked in and gave me back my focus. He had me focus on the next repetition only – and it somehow worked. A perfect clean followed by a perfect squat – and nine repetitions were done in no time. Kudos to Harry – I feel he is a great motivator, when it comes to seeing a heavy set through.

Metabolic Conditioning

Not really a metabolic conditioning workout today, as we were so sucked dry from power from the pre-fatigue part already. We actually did two rounds of:

1. Kettlebell complex: 5 Swings L + R, 5 Cleans L + R, 5 Military- or Push-Presses L + R, 5 High Pulls L + R
2. 10 Explosive push-ups

… and proceeded onwards to the finisher.

Post-Fatigue

The workout was concluded by an alternative version of sled dragging. As the normal dragging turned out to be too easy (with another attendee as living weight attached), we did pull-throughs and rows with the sled to make this especially hard on the whole body. After the sled had returned to its starting position, we called the workout a close.

Thereafter, we had a good sip of the bottle of raw milk I brought with me, waved goodbye – most probably to see each other again next week. Harry will be with us by the time of the next holidays, for sure .

Satisfied with the workout, the four of us.

I recommend that you just try out the pre-fatigue part of our workout – especially the Clean + Front Squat pyramid. I feel that this compound exercise is a workout of itself. We had a good talk about how top coaches like Dan John are convinced that you do not need more than two 32 kg kettlebells to have a tremendously challenging workout – even for someone who usually lifts weights a lot heavier (like a powerlifter or Olympic weightlifter). Just take two heavy kettlebells and try the Clean + Front Squat exercise combination. It humbles each and every athlete, I am convinced.

Train on and stay strong!
Simon

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