Build - Each exercise we do, has a specific thing we are looking achieve. With each exercise we do, there is a full range of motion associated with it that is optimal for that particular exercise. Now, how each individual can perform that exercise varies greatly, but we are still always kind of striving for the archetypical perfect form, even though it is impossible to be perfect and everyone is so different from their anatomy, to innate strength, lives lived in different movement patterns and with different inhibitions, blah, blah, blah. The reason that there is a standard for technique and full range of motion, is because over the years, through data that has been accumulated, suggests, that if you do it “this way”, “with this” form, it is the safest and most beneficial in terms of goal outcomes. My intention with this is not to go into a safety or injury prevention talk, but more along the lines of paying attention to what you are doing and why. If we elevate the heels in a goblet squat, and you do 10 reps. Full ROM, and with adequate load and your quads are smoked, you can make a very good assumption that you are doing the movement very well and loading it correctly. If you elevate the heels and do 10 reps and your hamstrings are smoked…Well, we could make a pretty good assumption that you are turning the movement into more of a hinge lift and not a squat. Not necessarily putting your self at more risk or anything, just not doing the movement in a way that is going to elicit the adaptations we are looking for. When we do strength work throughout the week, we are looking to cover the entire body in many different planes and movement patterns. The more compound the lift, the harder it is to pinpoint exactly what is being used, take a deadlift for example, you feel it everywhere, but that does not mean you should not be paying attention to what you feel, or always making sure you are putting yourself in the best position physically and mentally to execute the lift to the best of your potential.
Build 1 & 2 - A twist on Supersets. Doing one strength movement, some mobility, resting then doing the same format but different muscle group. This is a great way to get more done in a time efficient manner. Last block we did something very similar but stayed with the same exercise for all sets, before moving on. That style forces you to lift a little less weight because of the condensed rest time. Because we are now alternating between two different lifts, you get more rest between movements and can add more load for said moment because the rest is greater.
Grind - Station style conditioning effort. The goal is to set a standard on round one, and maintain it through out all proceeding rounds. That means counting the reps completed at each station and do the same amount of work each time. Now, it is easy to coast and sandbag this type of training…But is that what you are here for? To just be average or less then average? To go through another year not doing the things you want to the best of your ability? What are you scared of? Being uncomfortable? Failure? Every personal hurdle feels like a mountain, it is up to you to decide how to navigate and overcome it. Mountains exist to be climbed, not worshipped.
Grind 1 & 2 - AMRAP, As Many Rounds As Possible. The intent is in the name.
Sustain - Partner workout. Should be hard. Figure out a strategy that allows for the most amount of work to be completed as a team. No slack, no quarter given. Bleed, swear and sweat, till death do us part...A little dramatic, but you get the idea...Don't forget to smile if the lights shut off, remember its suppose to be fun! :))))
Cool Downs - Hips, shoulders and core.
Coach