Do not deviate from the recommendations or %’s. I know you all want to pick up heavy shit and get 70’s Big. But know that if you go too heavy right now, you could jeopardize our squat cycle and all of your hard-earned gains. Start light. When in doubt, go lighter. We will lift heavy, I promise. Work yourselves into these movements. Learn how they feel, what weights you can use with good form and notice where your form starts to break down.
The positioning that you practice in these movements will directly impact and translate into all your other training and all your other movements, so get it right.
The HomeWork is posted at the bottom: Remember: pick your weak spot and do the homework for it. If you are a national-level gymnast, do not do the Gymnastics HW. Rest and Recover.
Oh ya, and have fun — I know you’ve all been waiting for this 😉
Week 7 Training: 13.08.24
1) 500m Row @ Conversation Pace
2) 2 Rounds:
-15 KB Russian Swings @ 32/24
-10 KB RDL @ 32/24
-5 KB Goblet Squat @ 32/24
A. DeadLift: 2×10 @ 70% – Rest as needed between sets
Notes: 1) Every rep should be a single (no touch-and-go reps ; no bouncing the bar). 2) Do not drop from the top: lower the bar back to the ground. 3) Set up every rep the exact same way — execute every rep the exact same way.
Auxiliaries – Start a new movement Every 90 Seconds. **Stay on the clock**
B1. 3×8/8: Bulgarian Split Squat – Unweighted
B2. 3×8: Good Morning – Light
B3. 3×8: Weighted Supinated Pull-up – Challenging and UnBroken
Notes: Make sure your technique is dialed in on these movements.
BSS: Prop your back foot up on a box or bench. Your front shin should be vertical at the bottom of the split squat. Your back knee should touch or get close to touching the ground. If you choose to weight the movement, you can hold dumbbells or kettlebells down to your side or in the front rack. Keep your torso as vertical as possible.
SPU: Palms face your face. All sets must be challenging, but unbroken.
GM: Back in extension.
Work Capacity: None
– ME False Grip Hold on Rings
– 10 Strict Toes to Bar
– ME Nose & Toes Handstand Hold
6 minutes: Couch Stretch
6 minutes: Front Rack Barbell Mobility
6 minutes: Peasant Squat
1) 500m Row @ CP
2) Light Mobility and Soft Tissue Work