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!
Tuesday 22nd July
A): Back Squat, 3 x 5, (Same Load Across All Three Sets, 80-85%, Tempo of 31X0)
(It’s Chilly Out!! Warm Up accordingly! Cool Down too with some drop sets. This is compulsory!!)
(Note: With any set of challenging Back Squats you are recruiting major amounts of your CNS, (Central Nervous System). Because of this resist the urge to always be maxing out. Sometimes accumulating volume is all the body needs. Today is that day. Warm yourself up with as many sets as you need, it is cold after all, decide on your load and stick with it for the three sets. We’re also working tempo too, take 3 full seconds to descend to below parallel. Pause for 1 full second at the bottom, then drive up hard & fast! Don’t spend any time at the top and start your way back down again.
Second note: When in the pause at the bottom, DO NOT BOTTOM OUT! You MUST hold tension and then work to drive up as hard & fast as you can whilst still keeping your weight through your heels & holding a proud chest).
B): Strict Pull Ups, 20 Reps for Strength & quality (7 Min Time Cap).
(Note: Work on your quality of movement, brace your midline, engage your lats and think “elbows down” when initiating the move. You don’t need to worry about stringing large numbers together if it’s not there. Try four 2 at a time if possible.
If strict is already “easy” lets go for chest to bar! If thats “easy” lets do weighted then! Challenge the model, but don’t get ahead of yourself. You should be at 7-10 consecutive reps before you add of of the progressions.)
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.