New Strength CYCLE!!We are entering a new strength cycle in our programming. This next 10 week strength cycle we will start with higher reps and tempo reps. Higher reps & tempo reps will require lower weights. As you progress through the weeks you will slowly try to move up in weight. Making slow challenging jumps in weight will safely help you build strength. Now it's time to go get your exercise journal and start to record your weights. This way you can stay on track and continuously move forward in your strength journey. WHAT IS REP TEMPO?Tempo is defined as the rate or pace that an activity is performed. Therefore rep tempo (also known as rep speed, lifting speed, lifting tempo) is the rate at which you perform reps in a given set. On paper, it is typically shown as a 3 or 4 digit code that looks something like this: 3-1-3-0. Each number denotes the amount of time in seconds to perform a specific portion of the exercise.
Why Use Rep Tempo?Tempo will aid in improving motor control, body awareness, stability and aiding in the development of connective tissue, which is extremely important for someone new to lifting or continuing their strength journey. Setting up a solid foundation now will help you achieve greater success later. There is even some research1 that shows that lifting at a slow tempo will increase strength gains in untrained individuals. MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 10-30 Lunge Strength 20 min Triple Strength Circuit Dbl KB forward Lunge 3 sets x 10 reps 5 reps on each leg, done as a superset with bulgarian split squats & single leg RDLs. Dbl KB Bulgarian Split Squat 3 sets x 10 reps 10 reps on each leg, done as a superset with Dbl KB forward Lunge & single leg RDLs. Dbl KB Single Leg RDLs 3 sets x 10 reps 10 on ea leg, done as a superset with Dbl KB forward Lunge & bulgarian split squats. 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): · 10 Burpees · 20 Goblet Squats (KX 35W/53M) · 15R/15L Jump Lunge · 40 KB Swings (KX 35W/53M) · 500M RUN or ROW · 40 KB Swings (KX 35W/53M) · 15R/15L Jump Lunge · 20 Goblet Squats (KX 35W/53M) · 10 Burpees TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Vertical press Strength DBL KB Strict Press 3 sets x 10 reps (weight should be hard to press by the 6th rep) 30-45 WOD BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY 3 ROUNDS 10 CAL ROW OR BIKE 10 SNATCH R (KX 35W/53M) 10 SNATCH L 10 BOX JUMP (KX 20inW/24inM) 10 BALL SLAM (KX 15W/30M) BUY OUT: TWO 100M RUNNING LAPS WITH MEDBALL OVER HEAD (KX 15W/30M)(modify for members) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Core Strength 3 rounds 40 sec on//20 sec rest Plank hold Bird Dog Hollow body Hold Dead Bug 30-45 WOD (based on how much space you have for TRX’s might split class and start on different exercises) 15 min AMRAP 1R/1L Turkish Get Ups (KX 35W/53M) 5 TRX AB Rollouts http://www.youtube.com/watch?v=yWrLbIIt95I 10 TRX Pengelums http://www.youtube.com/watch?v=MSSs_gTdT14 1 min Heavy Farmer carry (KX DBL 53W/70+M) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 10-30 Lift Strength 20min Conventional Dead-lift 3 sets x 8 reps Touch and go reps, :3 tempo lowering the bar to the floor. Tempo Romanian Dead-lift 3 sets x 10 reps 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) 30-45 WOD 3 ROUNDS 10 KB O.H. SWING (35LB W//53LB M) 30 JUMP ROPE OR 6 DBL UNDER 15 DIPS 30 JUMP ROPE OR 6 DBL UNDER 15 CHINUP 30 JUMP ROPE OR 6 DBL UNDER FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: (optional idea) 5 MIN AMRAP 10 V-UP 10R/10L SIDE PLANK HIPLIFT 10 CEILING STOMPS 10/10 mtn climber 20-30 Horizontal pull Strength Tempo TRX Row 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top) Bent over DBL KB row 3 sets x 10 reps No Tempo. Select a weight that you can complete all 3 sets of 10. 30-45 WOD 4 MIN AMRAP 1 LAP BEAR CRAWL SLAM BALL TOSS https://www.youtube.com/watch?v=QOv4Ue5T8fY 10 KB Highpull (KX 35W/53M) -1 min rest- 4 MIN AMRAP 15 OH KB SWING (KX 35W/53M) 10 TRX I -1 min rest- 4 MIN AMRAP 250M ROW (plank if rower is not free) 50m Heavy Farmer Carry (KX DBL 53W/70+M) -1 min Chin Over bar hang together as a class- SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Squat Strength Time for tempo!! Tempo Goblet squat 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set. Goblet Squat 3 sets x 10 reps No tempo, but keep rests at :60-:90. 30-45 WOD 15 min EMOM ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) Dbl Swing (KX DBL 25W/40M) Dbl highpull Dbl snatch EVEN MINUTE: 15 BALL SLAM (KX 15W/30M)
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