070509 Wednesday

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 In Daily Workout

Rob on the rings, Tony at the top of the rope.

Workout:

Press (aka ‘Strict’ Press – standing up, no use of legs to assist the lift allowed).

5,5,5,3,3,3

Try to add weight each round to build up to your max. Make sure you get adequate rest between rounds for maximum Phosphagen energy path focus (rest period should be between 12 and 20 times longer than it took to complete the movement).

Post Loads to Comments.

Finisher:

Unload the bar back to a more manageable weight (50 – 75% of your 3 rep max is a good start). Then perform the following:

Strict Press to failure

Push Press to failure

Push Jerk to failure

Don’t drop the bar below your shoulders throughout the exercise. The idea is to force your body (through failure) to develop the coordination required for the Push Press and the Push Jerk (and it makes you tired as hell as well).

Click here to download a video of Greg A from CF Santa Cruz doing the three movements, showing the differences

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Article:

Strength Training May Lower Diabetes Risk in Teens

“The researchers focused on Latino teenagers, who are at greater risk for diabetes. According to the U.S. Centers for Disease Control and Prevention (CDC), about half of all Latino children born in 2000 are expected to develop type 2 diabetes in their lifetime.”

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  • J Jones

    I was so busy talking I wasn’t paying close attention to the weight I was using! I think I started at 75lbs and worked up to 109 (mixed metric and imperial bumpers). Didn’t finish the last two rounds, failed on rep three on the second to last round, and only completed two on the last round.

  • Craig

    Good one! I want to try.

    Nice post JJ.

  • Rob Barnum

    45
    75
    95
    115
    125
    125

    dropped back to 75

    14
    12
    1