Monday, 5/9Daily News and Notes:*Why The Breakdowns? – Today is one of those days where we talk about understanding your abilities, and understanding your where you are along the developmental curve. The reason that we only reserve time challenges for folks with the adequate strength levels is two part. First, we are foremost looking out for the safety of all of our members. You cannot apply speed to a workout until you have strength. It’s like taking a Prius to NASCAR. The engine will blow. You want to learn how to move, then move under load, then, and only then, do you learn how to move quickly under load for time. Very logical when you break down the natural progression. Second, we are looking out for your progress. If you are training for a marathon and you jump straight to Week 11, you are not going to be very successful. You have to develop and complete all of the progressions leading up to that, right? So respect the process, push yourself to get better and be sure you are always working on what makes the most sense for your body. It’s all about providing you a workout that gets you better for exactly where you are, and what you need. Never resist development and the progressive tools available to your training. |
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DAILY CHALLENGE
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Tuesday, 5/10Daily News and Notes:Monday Leaderboard: Men:
Women:
*The 5×5 – This is arguably the most proven protocol to develop strength for all levels. For beginner to intermediate lifters, it provides enough volume at a challenging enough load to develop big pulling strength. For advanced lifters with a few years experience under your belt, it is an excellent plateau buster as it sits right on the cusp of hypertrophy and strength. No one ever outgrows 5×5 for any lift, allow yourself to develop with it for many months, and often return to it produce major improvements. *How to Pre-Load Tension in the Hamstrings |
DAILY CHALLENGE“Brainy”
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Wednesday, 5/11Daily News and Notes:*The Science of Sprinting – A few reasons why we program sprints.
…come sprint. |
Restorative Yoga
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Thursday, 5/12Daily News and Notes:*Weight Distribution on the Back Squat – |
DAILY CHALLENGE“Gutsy”
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Friday, 5/13Daily New and Notes:5 Minute Swing Leaderboard: Men’s 62#:
Women’s 44#
Men’s 53#:
Women’s 36#:
*Hips and Arms Together – Putting together a consistent amount of powerful reps is all about mechanics, and those mechanics start in the hips. However, it’s important that in order to get the bell to the required shoulder height, that we utilize our arms and lats to finish the movement. Ideally, this will look something like this. (Sorry about the construction going on!) |
DAILY CHALLENGE
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Saturday, 5/14Daily New and Notes: |
DAILY CHALLENGE“Clumsy”
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Sunday, 5/15Enter tracking into the Whiteboard App |
Vinyasa Yoga: 9a @ CP
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