Saturday Benchmark mash Fran Rest 7mins Diane Rest 7 mins Elizabeth Ill start by saying every Saturday Mash has an outcome/plan in mind, its not just a whole heap of movements thrown together to ruin the unsuspecting victim... Promise :) Weather the guys realised it or not the beauty in this mash is that both of the movements in the last workout (Elizabeth) rely heavily on the quads and triceps (squat cleans/hspu) If you think about Fran (thrusters) squating movement and Diane (hspu) Shoulder/elbow extension (tricep smoker) you put them together then attack Elizabeth (Squat cleans & ring dips) you basically are taxing the same area of the body that has been lit up 7 mins earlier! What i didnt expect or think about was the added lactic build up from the deadlifts (hamstring/hip flexor) in Diane! Also i failed to realise that after Fran you get the almighty arm pump, (its been a while since ive done it :() your forearms fill up with blood from having them above your heart for the pull ups/thrusters then you lower them down for the deadlift and ask them to grip and pull. So the moderately light deadlift for most becomes so much bigger. Here i was so focused on the whole double squat, tricep deal thinking i was so cleaver and failed to recognise the grip factor or lack of it :) Even when i put these things together and i think i know what to expect, a lot of the time we get so much more then anticipated. Thats what i love about variance, its the spice of good, hard, interesting training. If your avoiding Saturdays for what ever reason you seriously are missing a whole lot more then you realise! Adding to that, that Elizabeth was every bit as awful as i thought it would be. Cleans in singles... Heres a few clips from today.
Posted on: Sat, 24 Jan 2015 02:13:22 +0000
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