Thursday, October 24, 2013

Workout
11AM

Strength

Floor Press 3x5@135

This was super light but didn't want to aggravate my shoulder which is finally feeling a little better.

DWOD
Squat Clusters
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, attempt to use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible during each rep.
When it says 4-6 reps, what does that mean? It means, if during a set you fail on rep 5, but have completed 4 good reps, your set is done. If you get done with rep 5 and it looked fast and you feel good, take rep 6. This is what is meant by 4-6 reps.
This is a repeat of last Thursday. Nothing has changed other than you have had exposure to the workout and should understand how to attack this workout.

I did the first set at 295# and just did singles. The bar speed was slow, so i dropped to 275# for final 2 sets for singles.

Rest 5-10 minutes then complete...
10 x 10 Meter Flying Starts (rest 45 seconds between effforts)
*Take 10 meters to accelerate, you should be at full speed by the time you hit your 10 yard start.