How do you see yourself?
I am working on how to embed videos into this blog. Please cut and paste the following link (http://realbeautysketches.dove.us) and view the documentary video that is well worth the 6 minutes.
This video was very interesting and moving not only as a husband but as a father of three young girls. How we view ourselves is very important. Not in the way the world portrays beauty but in the importance of believing in ourselves. We see a bit of this everyday in the gym. As your coaches we are constantly trying to get you to see your own potential as an athlete. We have to convince many of you how strong and capable you actually are. Let us be more confident and see ourselves for the strong, confident, and capable people that we are.
Strength
Back to the Dead Lift. How is your setup? Are your feet under the bar, hands in the proper position, back in the proper position, hips back, weight on your heels, arms perpendicular with the ground, bar against your shin, head in a neutral position. When we lift do our knees stays back until the bar gets above them? Does the bar then stay in contact with our thighs as we bring our hips to the bar and our shoulders straight up. Does our back stay in a static position? On the way down are we pushing our hips back first so that our knees stay back and the bar can drop straight down without having to go around our knees? Do you feel the tension in your hamstrings, glutes, and lower back. Once the bar contacts the floor are we back in our good starting position so that we can immediately do another rep without relaxing the muscles we were using to do the first lift? I want you to visualize yourself completing a five repetition set at your personal best.
Workout Strategy
We just did Split Jerks on Monday to find our three rep max. The weight today needs to be less than that. It should be a weight that you can do five straight and maybe 10 if you maintain good technique and execute well. This workout should be done in less than 7 minutes. The only breaks should come during the pull ups and they should be short. Keep your sets in small numbers so you don’t burn out. We should be getting better at assessing or abilities. Again look at your level and make sure you believe you can accomplish the total repetitions of each exercise in less than 7 minutes. For level 3 and 4 that means you will need to complete 40 or 60 pull ups. Can you do that? If not drop a level, but after the last run go back to the pull up bar and see how much longer it would take you to complete the additional 20 pull ups. This will allow you to work on your weakness but still get the high power output that you get from not getting stuck at a certain movement.
| Workout of the Day | |
|---|---|
| Strength of the Day | Dead Lift: 10 Minutes to establish a 5 rep Max |
| Level 1: 200 meter sprint
5 Split Jerks 30 Ring Rows 10 Spilt Jerks 30 Ring Rows 5 Split Jerks 200 meter sprint |
Level 2: 200 meter sprint
5 Split Jerks, 75/55# 10 Pull Ups 10 Spilt Jerks, 75/55# 10 Pull Ups 5 Split Jerks, 75/55# 200 meter sprint |
| Level 3:200 meter sprint
5 Split Jerks, 95/65# 20 Pull Ups 10 Spilt Jerks, 95/65# 20 Pull Ups 5 Split Jerks, 95/65# 200 meter sprint |
Level 4:200 meter sprint
5 Split Jerks, 135/95# 30 Pull Ups 10 Spilt Jerks, 135/95# 30 Pull Ups 5 Split Jerks, 135/95# 200 meter sprint |
To Get more Awesome: 3 minutes of Plank Position
