The gym after a HEAVY session. We moved up in weight each round.
I have been into a new strength cycle lately, focusing on form and quality reps. I am making sure to take my time, because the fact is: Many S****Y reps with big weight is worthless. You need to focus on proper form under load and make sure you're not loading and lifting under failure.
This mentality is hard to muster some times, as we want to get make fast gains to artificially impress ourselves or others. But slowing down sometimes and refocusing on routine level and rep level will keep you injury free for the long haul. It is also good to test one rep maxes in certain lifts in the beginning to see where you want your training gains to go over a cycle. For me, I adjust every 4 weeks.
Matt's WOD:
Wednesday: Strength
WU: 3 Rounds
10 KB Swings 32K
10 Pushups
10 BW Squats
WO 1: 5 x 5
Double KB Cleans (32Ks)
Floor Press (32Ks)
Renegade Rows (32Ks)
WO 2: T-Bar Deads
5x3 at 305 lbs.
Finisher: 3x20
KB Swings (32K)
Pushups
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Friday: Strength
5 x 5 (moving up in weight each time)
Seesaw Press
Front Squats
1-Arm Rows
Double Swings
Went up as follow by round:
22Ks
24Ks
26Ks
28Ks
32Ks
Finisher
One Rep Maxes with 40Ks.
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