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!
Not long till All-Stars !!!!
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.
Thursday 14th August
A): Back Squat, 3 x 9, ………..yes that said 9 reps. (Same Load Across All Three Sets, NO MORE THAN 75% !!!)
(Warm Up accordingly! Cool Down too with some drop sets. This is compulsory!!)
(Note: Of course you will have noticed the rep sequence is at 9 today. This is to build a bit of strength endurance in the legs.
When it says do not go above 75% it means it. No matter how much you want to, you are NOT to add on more percentages! This will actually be tough for some so consider doing it at a lighter percentage.
Stick with the same load on all 3 working sets.
Oh and did we forget to mention the tempo?? Yup! The tempo is 31X1,
3 seconds to the ‘bottom’
1 second pause at the ‘bottom’
X = drive up fast!
1 second spent at there top before descending down again
Brace the midline, watch those knees and enjoy!).
B): Toes to Bar Progression,
6 sets of 6 (UNBROKEN!),
Rest :50 seconds between efforts.
(Note: Following on from last weeks Unbroken reps here is a progression to help get you to start stringing numbers together.
If 6 reps unbroken is too much then cut it to 4 or 5 and keep the rest period the same. If you cut it to 3 reps then have your rest period be :40 seconds instead of :50s.
Add on additional sets until 36 reps have been completed ).
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.