Barn-Burner Or Ass-Kicker?!

In my quest for lean superhero-ness, Dave and I are hitting the craptastic gym in our Converse to lift heavy stuff and work on skills a few times a week. For about 18 months or so, I’ve been using the Wendler 5/3/1 strength training program. It did a brilliant job of seeing me through my n=1 experiments and definitely increased my strength, but the way my body looks hasn’t changed the way I want it to. So in the interests of both science and vanity, I’m starting a new training program with The Movement Minneapolis that I’ll tell you all about very soon.

(If you’re new to strength training, here’s a great overview of what all the lingo below means.)

I’m going with ass-kicker.

Mostly because I like this image more than a photo of a barn on fire:

But let it be known that my workout this morning was both a barn-burner and an ass-kicker. Please take note.

I spent last week with my family in Pennsylvania, so there was more wine drinking, baklava eating (!), and sleeping in than usual. It was both exhilarating and challenging to play with the iron at the gym this morning. And as you’ll see below, today’s prescription included more metcon-y stuff than usual… a.k.a., barn-burning, ass-kicking, huffing, puffing, etc., etc.

My post workout chicken thighs + sweet potato + broccoli + zucchini soup tasted damn good.

WARMUP
8:00 treadmill at 3.9 mph (1/2 mile)
arm circles, straight-leg march, air squats

WORKOUT
a.
back squat: 5@ 95# + 5@ 115# + 5@ 120# + 4@ 125#+ 4@ 125# + 4@ 125#
kb halos, 15#: 11/side + 11/side + 11/side + 11/side + 11/side + 11/side
time: 15:23

b.
7 rounds:
11 dumbbell push press, 20# dbs
bear crawl, 60 feet
time: 9:23

c.
2 rounds:
15 kb swings, 12 kg
10 2-hand kb clean, 12 kg
10/10 1-arm row, 12 kg
time: 5:00

CASHOUT
sweating, huffing, puffing

Also, this.

This image delights me. I kinda want to build the machine that would result if one combined the blueprint above with this gadget.

What do you think: barn-burner or ass-kicker?!