12-27-2012

Look at the graph below.

 

 

 

This graph represents the inverse relationship between perceived comfort and the benefit received from training as intensity is added and raised.  You must force yourself out of your comfort zone to reap the greatest benefit from your training.  Don’t just fart around, train with a goal and purpose.
 
Lv. 1- Power Snatch 5×3 (+5lbs)
            Deadlift 3×5 (+10lbs)
   *On last set of Deads, go for max reps only if form allows.
 
Lv. 2- Back Squat 1×4@65%, 1×4@75%, 5×3@85%
            Press 1×5@70%, 1×3@80%, 5×2@90%
    *Perform last 5 sets of both exercises on a E.M.O.M basis for 5 minutes.  Last set go for max reps.
 
B.W.Volume- Pullups (bar, ring, rope, or weighted) 2-3 every 30 seconds for 5 minutes.
 
WOD- 8 Rounds:
             6 Burpees onto a plate
             6 Box Jumps  24/20″
             6 Thrusters @ 70% of press do not exceed 115/85#
 
Midline- Hyp. Ext. 3×10 [add weight if possible]

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