Monday Time to wrap your head around a couple of important ideas this week: First, were going to test a few of the power lifts and see if we can move a few people from the Intermediate to Advanced program by establishing your 1RM. Focus on your technique, belt up if you need it and use a spotter. And remember, NO DEPTH, NO REP!! Second, its time to start focusing more on developing your cardio (since I dont want you to die from congestive heart failure). There are lots of ways to get at this idea, but two of the most effective strategies are to blast this goal. One is repeated HIIT intervals (3-4 min, HR through the roof), the other is long, steady cardiac output (45-90 min, HR around 65%). Well, were going to do both. There are pluses and minuses to both. The repeated intervals take a certain amount of mental toughness (180-190 bpm is extremely uncomfortable and sucks the wind out of you), especially to push yourself and to get back into them (fewer than 4 intervals per training session seems to be ineffective). But its more efficient, and its a different metabolic pathway to the same goal, so we can get there more quickly. On the other side, the long, slow cardio is much more comfortable. Unfortunately, it takes a loooong time and tends to reuse cyclical movements, like running and rowing, and sets up slower, less explosive movement patterns. It also fails to push us out of our comfort zone, which can make us a bit wimpy. Third, some of us really dont care much for a ton of extra cardiovascular conditioning and just desperately want to throw up big weight. For you, we are creating the 7pm Barbell club. We let the kids clear out, we ignore all that super fast body weight stuff, and we sling weights. Dont worry, theres a WOD. But this groups motto will be, When I want to do cardio, I lift weights faster. Warm-Up 10 min x 150m Row 10 Push Up 10 Ring Row 10 Air Squats 10 Sit Ups Part 1: 12 min to Build to a 1RM Back Squat Record 1RM Back Squat *Coaches, video 1RM Back Squat and post to Facebook, Instagram, Youtube.... Myspace? Part 2: 4 min AMRAP 7 Thrusters - 95/65 7 Football Burpees Rest 4 min 4 min AMRAP 7 Hang Power Clean - 95/65 7 Burpee Box Jumps Rest 4 min 4 min AMRAP 7 Power Clean - 95/65 7 Burpee Rest 4 min 4 min AMRAP 7 Hang Squat Clean Thruster - 95/65 7 Box Jumps 7 Burpees
Posted on: Mon, 13 Oct 2014 02:03:54 +0000
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