A. HB Back Squat @ 40X0; 10,8,6,4,2; rest 2.5 min b/t sets - add weight per set
B. Hang Squat Clean - 2 every 30 sec TnG moderate for 8 minutes
C. GH raises - 10 x 3; rest 1 min
rest 4+ hours
part 2:
4 sets @ max effort:
30 sec clean and jerk - 55-75# fast!
30 sec no push up burpee box jump - 20" faster!
30 sec run sprint fastest!
Rest walk 5 min b/t sets
A. #65/85/115/135/155 - Got a little tougher towards the end but stayed explosive up and controlled down.
B. #95 - TnG got a little slower at the end
C. Did the best approximation of GH raises that I could in my garage. They were more like back extensions on my 'homemade GHD'.
Part 2:
***Disclaimer, the run from my garage is a slight downhill***
Used #75 on the clean and jerks
11/7+burp/144m
11/8/145m
11+clean/7+burp/143m
11/8/144m
Third set I gave more during the cleans and paid for it in the burpee bj's and the run, so on the last set I reeled myself in a little on the clean & jerks so I'd have more even juice for the whole 90secs. My little legs were moving as fast as they could on the run and didn't have much left by the end.
Some Short Vids Just for fun. Hannah doing 3131 squats, and back extensions on my contrived GHD setup.
Via Max in a forum thread in the OPT Coaches' Forum
ReplyDelete"Josh,
The "X" in the tempo is more about the client/athlete's INTENT to move the bar than the actual speed of the bar path. As in the course/notes, the brains intent, NOT the bar velocity, determines the response on the CNS. So, if you are prescribing tempo work with an X, so long as they can maintain the eccentric (and pauses) tempo, you don't have to make them go lighter. If you want to use it for a mechanism for control or safety you can put a 1 in the third position and cut them off when they are struggling to maintain fast concentric movement (for structural work or bodybuilding/rehab if you want a longer time under tension on the concentric), but for "x" it is about intent. Hope that's helpful
max "
Okay, thanks!
ReplyDelete