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.
Tuesday 19th August
A): BB Bent Over Row, 5 x 10 (Building as you go)
(Note: On the form/efficiency front. Look at the back. Keep it tight & straight throughout. Also keep a neutral spine & neck
B): Chest 2 Bar Pull Up Progression, (see note underneath regarding scaling if in a band).
6 sets of 6 (UNBROKEN!),
Rest :50 seconds between efforts.
(Note: The C2B is a game changer! 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
If C2B is unattainable, i.e: you are in the bands. Then you can still do this progression, but instead it will be STRICT PULL UPS. Be disciplined on this, if you are in a band then you are not to do c2b’s or even kipping pull ups! ).
C): Midline Superset!
i – GHD Sit up, 3 x 10-15 reps
ii – GHD Hip Extension, 3 x 15 – 20 reps
(Note: There are more reps on the Hip Ext than the Sit Up as we want to help you build a strong set of Hammies & low back. GHD Sit Ups are fantastic but lets not forget what the GHD was actually designed for, we’ll give you a clue, it ain’t for the six pack!! Be sure to treat the machine, & your body, with the respect it deserves. If the rep scheme is too much then simply swallow your pride and lower them! ).
Second note: If you are inexperienced on the GHD then you need a coaches approval & guidance first. Your scale for this would be to do the same rep scheme but do overhead sit ups & barbell good mornings instead).
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.