It's that time again!!! I'll be off the grid for about a week or so. I'm heading to a tropical island that has my name written on it. "I've got my ass in the water, toes in the sand..." So Aloha, bitches.
Today's Training:
Cycle
I changed things up a bit because our bodies have taken quite the beating. Everyone had been complaining about being tired (It has been a full moon keeping me up at night, running with a pack of wolves), sore, and other tell-tale signs of overtraining, so I went with SST (super slow training) followed immediately by 10 fast reps.
SST means you move the weight through the range of motion as slow as you can without it stopping or jerking along the path. If it does get ratchet like, pic the pace up just enough to smooth it out.
It will also require a big drop in poundage. Remember, a muscle can only withstand high intensity for roughly, 60 seconds and that's a lot of time under tension.
Here's how we set the reps up:
- Do THREE super slow reps with a five count pause at the contraction
- Follow the three reps with a "pump set" of 10 fast reps
- Do ONLY Two sets per exercise.
- Limit the amount of exercises (see below)
Warm-up:
- Kettle Bell Ladder: 1-25. It gets real hard from 20 thru 25.
- BOSU Sit-ups: 100 reps
- Ab Wheel: 3x12
Cable Crossover: 2 sets of 3 reps followed immediately with 10 pump reps
Incline Chest Press: 2x3 followed by 10 quick reps
Cable Lateral Raise: 2x3 followed by 10
OHP Machine Press: 2x3 followed by 10
4-way Neck: 1x12
Cycle
Adios and Vios Con Dios. See ya when I get back
