Thursday
STRENGTH
Warm Up: 4 rounds of
6x Bench Press - increase weight in preparation for max
4x Pull Ups
6x Goblet Squats @ 24kg
4x Jump Squats
Instep Stretch
1) Find 1 Rep Max Bench Press
2) 5 Rounds of
5x Bench Press - increase weight each round until 5 is hard but doable (note final weight)
2x Ride it Down
3) 5 Rounds of
3x 1-arm DB Snatch (3l/3r) increase weight each round until 3 is hard but doable..,immediately into...
3x Box Jumps - increase height each round
Hip Swivel Stretch
4) 5 Rounds of
10x Back Squats - increase weight until 10 is hard but doable
8x Poor Man's Leg Curl (8 each leg)
Knee to chest stretch Complex (see video)
Great Strength Day...Heavy Bench is always good for us meatheads. Make sure you utilize the warm up as an opportunity to prepare for you bench max. We max out often, but we try to do it quickly rather than taking 3 minutes between each set. Get a good approximation and continue on. The second circuit is very athletic and explosive. 1 arm Dumbbell snatches are a great exercise for power and support. Unlike a kettlebell there is little momentum from rep to rep with a dumbbell, so this forces you to create more power. Challenge the progression of weight each round, but do not take rests in between reps. As soon as you finish your 6th rep, go right into box jumps. Again, challenge the height of the box until you find a height that you are (not so) comfortable with, which forces you to give it your all. Many of us we able to build up to 42 in on the jumps for 3 consecutive reps. The final circuit brings back the back squat for us. We have shied away from that exercise for a while do to the compression on our backs (spine), but we are keeping the reps higher, the weight lower and demanding proper range of motion. These factors will naturally limit the amount of weight we can load, thus making it a beneficial exercise, as long as we keep the ego out of it.
