Monday, February 25, 2013

Tuesday 130226 Rest (but Lift first!)

A "volume set" of overhead squats today for the strength portion of the training session.  What does that mean?  This means that you will warm up with gradually increasing weights, moving from higher reps (6-8) of lighter weight (empty bar then a little more) to heavier weight and a maximum of 3 reps at a time.  Typically this will take about 15 minutes to do.  What we are looking for is finding the right 3 rep "working weight" that will be used across all 5 sets.  Stick with this weight- add or subtract a little here and there where needed.  The intention is to get in about 15 total heavy reps over the course of the 5 sets.  This is INSTEAD of working up to a 3 rep maximum.

Finally- enjoy a 3 minute rest between these "working sets."  During your warm up you might be stretching between sets, you might take only a minute or 2 between sets... but during the working sets- the idea is to get rested and mentally ready for the next touch set of 3.  That is what Sarah is doing in the pic below on during a heavy DB complex strength session.  Take the rest!
Lift heavy enough that you NEED a 3 minute rest

Tuesday- compare to August 28, 2012
Class times at 6 and 9am, 4 and 6pm.  Fundamentals class at 8am
A- Push up
B- abmat sit up
Overhead squat from rack (65%+ of 1RM)
3-3-3-3-3 volume set
HP Isabel
Hand power snatch, 30 reps for time (60/45kg)
(also compare to January 24th competition WOD)
Post weight totals for OHS and HP Isabel time/load to chalkboard/journals.
PR?  Post is to the Feb PR board... there is still time to have a PR this month!

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