FRI: Muscle “Conditioning” Goals

You’ll always notice that on muscle themed PSC days like Friday of this programming BLOCK, tier two is still labeled conditioning despite it not being the familiar feeling most of us know around that term.

On these days, we’re primarily achieving two objectives in the second tier.

• Muscle Endurance – High volume reps that improve our ability to buffer lactate, get us stronger, and change our physique.
• Aerobic Capacity – We’re moving low and slow on these days. Aerobic capacity is incredibly important for our overall health and well being, and we need to savor the days where can spend time in it.

It also helps that we get a nice pump in this tier while building our support structure and creating muscular balance in the body.

The biggest mistake you can make is to treat these days like a 20 minute pain fest of intensity. It ain’t that, so don’t do it.

Low and slow. Feel the burn.

-Dave 

Friday, 3.15.19

First. For Muscle.
6/s Elevated Reverse Lunge
8 Ring Face Pulls
*Work for 16’*
—
Then. For Conditioning.
10 UH Grip BB Rows
10 Heavy Side KB Lunges
12 Banded Lat Pull Downs
12 Loaded Squat Jumps
20” Superman Hold
15” Bike Sprint
(x22’)