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.
Wednesday 6th August
A): Back Squat, 5 x 3,
(Same Load Across All Three Sets, 75-85%, Tempo of: 31X0)
(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. At the bottom DO NOT PAUSE, you then drive up hard & fast! Don’t spend any time at the top and start your way back down again.
Second note: When at the bottom, DO NOT BOTTOM OUT! You MUST hold your tension and work to drive up as hard & fast as you can whilst still keeping your weight through your heels & holding a proud chest).
B): 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).
C): 30 Minutes of good quality MOBILITY !
Pick the two most troublesome areas to you and get after them! Spend at least 10 mins on each.
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.