Monday, 5/16Daily News and Notes:5′ Squat Leaderboard Men – 62#
Women – 44#
Men – 53#
Women – 36#
To receive proper credit, always make sure to put a last name initial next to your name.
*Purpose of the 5′ Squat Challenge – We are primarily going after three skills in order. Local muscle endurance, mental capacity, leg strength. Performing lots of squats in not a lot of time pushes all three of those. We’ll increase the local work capacity of our legs, transferable to basically any goal. We’ll also grow our mental toughness and improve fortitude. *Benefits of Turkish Get-Ups – Similar to the OHS, the TGU is an almost perfect expression of strength and stability, requiring the utmost coordination, control, shoulder stability and strength in your core, shoulders, hamstrings and hips. Heavy get-ups require an enormous amount of strength and power simply to apply the drive to initiate the movement. Your hamstrings, shoulder and abdominals are all working in unison at near maximum capacity to get you off the ground. It’s as if you are putting the gas pedal to floor in hopes of getting a truck out of the mud. It takes everything you have at a maximal effort to get from the ground to the support of your forearm, and sometimes, your tires are just going to spin and spin in place until you develop that total body unison strength. Like the OHS, the get-up teaches the body to apply and maintain tension for periods of up to thirty seconds. No other lifts fall into this category of theirs. It’s also the best (and only) exercise that teaches “cross-lateralization”, your right side working with your left side at max tension, and vice versa. As a core movement, it is in the elite category. Since you begin by placing weight overhead and then holding it as you stand fully erect, your abdominal muscles are working very hard isometrically to resist spinal rotation and flexion, and as we have seen from all modern research, the very best kind of abdominal work you can do are isometrics. Because it is a total body movement it can be utilized metabolically quite well in 3 – 5 reps per side range. |
|---|
DAILY CHALLENGE
|
Tuesday, 5/17Daily News and Notes:
*Why the Timeline Restriction on Finding a Max? – This one is very simple. Safety and efficiency. First, jumping into a max too early is a near guarantee to get hurt. Not only are your primary movers underdeveloped, but your stabilizers and critical core support system is nowhere near ready to handle max loads. The core will fail and it’s often something in your hips or low spine that pays the price. Second, it’s just bad training. You are going to overwhelm your nervous system rather than develop on muscular strength. As a relative novice to a movement, you’re going to get stronger each and every time you do it through improved neuromuscular efficiency, so don’t overwhelm and fry your CNS when it’s not necessary. The best, most successful athletes learn, power, speed and movement pattern before they learn the 1-rep application of all those things. Makes sense, right? You want to first build strength before you test it. Always remember that. |
DAILY CHALLENGE“Mako”
|
Thursday, 5/19Daily News and Notes:
*Why Do We Program Rest? We want to ensure a workout like this doesn’t drift into steady state cardio. Our athleticism and fat burning productivity is depending on staying as anaerobic as possible. So we want to re-charge, and allow power output. *Benefits of the DB Snatch – With the fitness industry’s recent obsession with all things Olympic barbell lifting, this movement tends to fall by the wayside and it’s one of our personal favorites. There is a reason we, and other gyms across the nation, stock dumbbells along with barbells. They both have different benefits the other can’t achieve. For dumbbells, the stability requirements are much greater as you are relying on just a single shoulder to stabilize the weight overhead. As such, with one side of the body heavily weighted, the other side must create counter stabilization in order to achieve balance. This provides work on the obliques that a barbell typically does not reach, and as far as performance goes I could make a very convincing case that the obliques are the most important of the abdominal family. Further, it is just plain very challenging to snatch something 100 or 70 pounds up overhead for multiple reps. It takes power in our legs, transfer of force capability in our core and both strength and stability in our shoulder to finish it off and receive it for a rep. One single rep from the floor will engage just about every muscle group in your body. The lack of mobility limitations a dumbbell offers make these perfect for beginners, and the fact you can run them up to the triple digits make the benefits endless for even the most experienced weight lifters. Off-the-floor DB snatches require speed, athleticism and stability that no other movement on this list requires. If you want more power in your later pulls, get on DB snatches. To summarize, if you wish to improve your mobility, total body control, stability in your shoulders and all around athleticism and core strength, get yourself going towards these four movements and watch your performance improve dramatically. |
DAILY CHALLENGE“Tiger”
|
Friday, 5/20Daily New and Notes:
*Benefits of Timed Aerobic Capacity – Increased VO2 Max, which increases overall work capacity. Running it “for time” is not required. |
DAILY CHALLENGE
|
Saturday, 5/21Daily New and Notes:
|
DAILY CHALLENGE“Bull”
|
Sunday, 5/22Enter tracking into the Whiteboard App |
Vinyasa Yoga: 9a @ CP
|
Leave A Comment
You must be logged in to post a comment.