Main - Strength & Conditioning powerathletehq/2014/03/16/field-strong-2014-03-17/ View Public Whiteboard: bit.ly/1kw8zJp Power Athlete 1 - Squat – 3×5 (add 5 lb to last Monday’s workout) This is week 3 of the linear progression. Add 5 lb to last Thursday squat weight and do 3 sets of 5 reps straight across (same weight). - Full Glute Ham Raises – 20 reps Pull from the hamstrings and flex your butt through the movement. Pull all the way to the top of the movement, pause for a split second and back down. From there get right back into the next rep. If you try to really control the descent (eccentric), you will turn this into a gravity forced negative and you will get fried pretty quick, so be smart. I need 20 reps here. - Strict Press – 3×5 (add 2.5 lb to last Monday’s workout) This is week 2 of our LP program for vertical pressing. Add 2.5 lb to last Monday’s Press weight and do 3 sets of 5 reps straight across (same weight). - Dynamic Push Ups – 15 reps on the minute for 7 minutes Set a 45 lb plate on the ground. Place one hand on the plate and the other on the ground. Do a push up and as you explode to the top of the movement transition the hand from the ground to the plate and the hand on the plate to the ground. Do another push up and as you come to the top of them movement transition to the hand on the ground to the plate, and the plate to the ground. I need 15 reps a minute for 7 minutes. Let me know if you are able to keep up and how many rounds you were able to get 15 reps. Skills - Isometric Dip Holds (10 secs) -> 1 Controlled Eccentric Load 7-15 reps Find a set of rings (use parallel bars if you dont have rings), jump up into the top portion of the dip and hold it for 10 seconds. Make sure to stay stable at the top of the rings. I repeat, work to control and stay stable. Once 10 seconds passes, slowly eccentrically (negative portion) load the movement bringing your hands to your chest. Once you reach the bottom drop your legs down, shake out your hands, rest for a second and back on. 10 seconds and 1 negative. I want between 7-15 reps on this. What that means is, if you can barely hold yourself up and can’t control the negative, do the 7 reps. Others might be like Vince Vaughn in Old School, “Still holding!” and have no problem with this, do 15 reps them. And I will repeat for the third time, be smart. We are working to create stability and learn a new movement pattern. Power Athlete 2 - Squat 1 RM, 1 x max reps @ 80% of 1 RM Much like last week, I want you to think about a number in your head as soon as you see this posted. I want you to focus on it before you go to bed. When you walk in I want you to make it happen. Contrary to what many of you have been taught, the best way to wire up the CNS and build myofibril hypertrophy (that thick dense muscle) is by hitting heavy 1 RMs. I would suggest using a belt if you have it, but we smart. I am not handing out NFL contracts based on your numbers here, so I will repeat it, be smart. This program is about the journey and failures and set backs are part of every good journey. Remember the magic number is between 4-7 reps over 90%, with a max of 10 reps. Once you are done, load up 80% and knock a set of max reps. I am interested to see how many you get. - Full Glute Ham Raises – 5 x 10 reps Pull from the hamstrings and flex your butt through the movement. Pull all the way to the top of the movement, pause for a split second and back down. From there get right back into the next rep. If you try to really control the descent (eccentric), you will turn this into a gravity forced negative and you will get fried pretty quick, so be smart. - Strict Press – 3 x 5 @ 90% of 5 RM Last Thursday we worked up to a 5 RM Press. We are repeating this movement for some more volume with 3 sets of 5 reps at that 90%. You be pretty familiar with the weight as you moved this weight for the PP + PU movement on Friday. Extra Credit 3 x Slight Incline Two Handed KB Skull Crushers – Max Reps Hammer Curls – 20 reps For Two Handed KB Skull Crushers, find a flat bench and put a thick bumper plate under the side where you head is and find two KBs. These don’t need to be heavy as your tris will be smoked from the reverse wall climbs. Lay down and extend your arms in front of you like you are getting ready to Bench Press with the bell of the KB on the back on your hand. All I want you do is bend your elbows bringing those KBs close to your face. If you were to drop them, you would crush your skull. Remember bring them down slowly to right above your forehead and return them back to the starting position in a slow and controlled manner. Do a set of max reps, when you fail walk over and grab a moderately heavy set of dumbbells and do Hammer Curls . You can do them alternating or two at the same time. Remember no swinging, slow and controlled. Once you are done with 20 reps, head back to skull crushers…plete 3 times through.
Posted on: Sun, 01 Jun 2014 08:07:24 +0000
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