The big question with the strength sets is whether to do ascending sets (increasing the weight each set) or to keep the weight static. Both have benefits and drawbacks. With ascending sets you can be more fatigued on the last set so your maximum effort isn't as high as it perhaps could have been, but on the other hand with static sets you run the risk of not going heavy enough and not drawing a benefit, or going too heavy and really not making the most of the sets. Static sets at a heavy weight are also seem to carry a higher toll on the Central Nervous System and can lead to symptoms of over-training in a quicker time period.
If you feel like giving static sets a go, the recommendation is to start at your 8-10 rep max range and see how it feels. If i is too light, increase the weight for the next workout until each set is taxing and the last almost (or does) lead to failure. Once you can again complete all sets without a failure, increase the weight.
Of course there is nothing wrong with sticking to the ascending sets. As with everything, your will soon let you know what works. Learn to listen to it and your training success will improve dramatically.
Buy In
Basketball free throw shots x 25
for every missed shot do 5 press-ups
Strength
Squat 5x3
Conditioning
4 rounds for time of;
15 Press @40% max
15 Wall Ball shots
Men: Use a 5 Kg ball and aim for a 10ft/3m target
Women: Use a 3 Kg Ball and aim for an 8ft/2.5m target (or use the men's settings as required)
Cash Out
L-Sit Progression
Post weights, times and comments to comments or the FK.UK forums.
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