Concentrate hard on your quality of movement. Always strive to move well and with virtuosity.
Remember: “practice makes perfect, and perfect practice makes permanent”.
As always please listen to your body. If it ain’t on, it ain’t on!! rest and mobilise!
All-Stars Workouts released!!!!
We will focus our programming on the upcoming competition. If however you are not involved in the comp and you follow this, please continue to do so as it will still be beneficial to you.
Monday 4th August
A): Max Reps Baby!!
3 attempts at MAX reps of either Pull Up / C2B / Bar Muscle Up.
(Note: After warming up your shoulders properly (That means PROPERLY!), have 3 go’s at getting as many reps out on the pull up bar. Note, if you come off the bar it’s over – No mulligans once you’ve started your 3 sets.
You can choose to do all 3 at the same movement or play about with your choice. I.E: 1 set of C2B & 2 sets of Pull Ups. REST 2-3 Mins between efforts.
Work on your quality of movement, brace your midline, engage your lats when initiating the move. Remember the mental aspect of this, once you think you’re done wait one second, hang on the bar and see if you’re able for one more.
B): 50 Calorie Row for Time.
( Take mental notes of your time at the 30 & 40 calorie mark)
(Note: Learn the art of pacing. You want a fast time of course but not at the cost of staring at your dead lift bar for 20-30 seconds. Learn a pace where you can go hit it hard yet go straight into a movement without trouble.
This leads us into part C which you should go into within 60 seconds of finishing the row).
C): 50 Kettlebell Dead Lifts (32/28)
(Note: This is nothing more than a small test of what it may feel like to go through the motions after your row. We DON’T want you to be a hero and load up a barbell! If we did we would have written that down instead.
Instead just perfect your movement under “light” load and experience the hammy/glute response on a smaller scale.
Perfect form, see how many reps you can go before wanting to put it down).
Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.