9/18/13 TRAINING DAY A1. Back Squats @ 4200 tempo, reps x sets 12x4 A2. DB Strict Press @ 3210 tempo, reps x sets 10x4 45sec rest B1. DB or KB Reverse lunge @ 3200 tempo, reps x sets 10x3 B2. DB or KB Row @ 3200 tempo, reps x sets 8x3 AnALP 10 sec VVH AD or Rower x 6 repeats rest 90sec between repeats. (during rest periods you are not standing around accumulate 60 sec of FLR on rings (Plank on the Rings)) Row only if you are efficient at the movement, if you are not efficient at rowing you are on the AD. Now I know a lot of the above info looks like foreign language to some of you. I will explain here and for the next few weeks in class. Tempo 4200, the first number 4 amount of seconds in the eccentric portion of the lift i.e. squat the movement down to the ground is the eccentric portion. second number 2 means time in the bottom of the lift. the third means the concentric portion of the lift ie standing up out of the bottom. fourth number means the pause at the top of the movement. So in the first exercise the tempo is 4 seconds down 2 seconds in the bottom strait up with no pause at the top then you start your next rep. reps are switched with sets now you will be doing 12 reps with 4 sets. VVH means VERY VERY HARD AnALP means the energy system we will be using tomorrow. Also performance will be suspended for the time being until I can assess if everyone in performance has the base line of strength to be in performance. THIS DOES NOT MEAN PERFORMANCE IS GONE FOR EVER !!!!! When I open performance back up EVERYONE that wants to be in performance will HAVE to be assessed and tested to be in the performance section. NO EXCEPTIONS and no whining this is for the best of everyone at CAT 5. This is for many many reasons that I can write a book on; if you have any questions on why I suspended performance contact me directly.
Posted on: Tue, 17 Sep 2013 23:00:00 +0000
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