Dead Reckoning (Wednesday 24 June 2009)

In the near future I am going to be having you all work towards calculating your 1 rep max efforts for a variety of lifts. For some of you, that means workouts with a couple of single effort lifts and for others it means sets of 3-5 heavies. Why the difference? Comes down to your experience level with training. Novice lifters (those lifting for a year or less) shouldn't be lifting their 1 rep weight because the form is often not quite dialled in right so it can be dangerous. For these lifters an adequate 1 rep lift value can be calculated from the 3 or 5 rep max numbers. For the intermediate lifter a true 1 rep effort can be used every so often without cause for worry.

Whatever your experience level, expect to see some heavy lifting coming your way.

In the spirit of that we will be doing some heavy deadlifts today to get a general idea of where we are.

Buy In

Pistol Progression

Strength

Deadlift 5 x 3

Conditioning (Muscular Endurance)

For Time
30 Pull-up/60 Squats
25 Pull-up/50 Squats
20 Pull-up/40 Squats
15 Pull-up/30 Squats
10 Pull-up/20 Squats
5 Pull-up/10 Squats

Cash Out

PNF stretching with a partner

As always, post times/weights/thoughts to comments or your FK.UK log.

Vires et Honestas

Tuesday March 24 2009

Today we will be looking at the Deadlift. This is one of the essential movements we all should learn on order to be truly functionally fit. If you can't think of a practical use for this exercise, then maybe you need to go out and do the week's shopping more often. Just try and pick up those heavy grocery bags from the floor without using the deadlift movement ;)

Form Work

Deadlift practise. Remember to keep the back flat and think "big chest" all the way up to maintain a good neutral curve of the spine.

Aquilifer: 3 x 5 @1.5 BW

Centurion: 3 x 5 @ BW

Optio: 3 x 5 @ 50% BW

Legionary: 3 x 5 with 15 Kg bar

Civilian: 3 x 5 with PVC pipe

Yes, the weight is light; we are aiming for form NOT strength work at this time. If you can't do all sets with perfect form, lower the weight and/or reps as required.

Metablic Conditioning

Buy In: Skipping - Max skips in 120 seconds

21-15-9

Thrusters

Box Jump

for time

Cash Out: Skipping - max skips in 90 seconds

Aquilifer: 40Kg/30 inch box

Centurion: 40Kg/30 inch box

Optio: 30Kg/24 inch box

Legionary: 20 Kg/20 inch box 15-12-9

Civilian: PVC pipe/Tuck Jumps 15-12-9

Skill Work - basic planche progression

All

Frog Stands - Try to hold for a total of one minute in as many sets as possible. If you can do 1 minute with arms bent, work on a progression to a straight arm hold for one minute.

Post total skips/time for metcon to comments.

Vires et Honestas