Or like Clint Darden says..."Balls and Attitude" week.
We are at the stage in training that we will alternate the weeks with a Max Effort for 6 reps week, then a Dynamic Effort Week at 50% of the estimated 1 RM. Then we'll do a 4 RM week and then do dynamic effort at 55%. Lastly, we will establish a 2 RM and then hit 60% the following dynamic week.
The important thing to remember and I try to drill into my participant's heads, Technique is paramount, but the AGGRESSION necessary is a close second.
Most people will THINK they are lifting dynamically when in reality they are moving a lighter weight a little bit faster. NO! If your squat is 600 lbs then the 300 lbs dynamic weight has to be moved with the same force of that 6 bills.
I find myself repeating, "find that inner rage!", "Find something to hate and take your anger out on the weight"!!!
Sometimes I think people are way too nice, or they have a hard time expressing that "Darkside".
Whatever it is that AMPS you up, find it and use it!
"Balls and Attitude"!!!
Today's Training:
Bike: Commute: 28 mins
Prowler: 10 x 80 yds
Superman: 20
Prone Scorpion: 10 to each side
Angry Cat/Camel: 10
Fire Hydrant Knee Circles: 10 each
Push-ups: 15
Stretcher Pull-ups: 8x1
Dynamic Effort Squat: 10x2x 50% of a predicted 1 RM based on a 6 rep max from last week
Dynamic Effort Deadlift: 15x1 of a predicted 1 RM based on the 6 reps from last week
GHR: Negative Accentuated: 3x10
Reverse Hyper: 3x10
Suspended Knees to Elbow: 3x10
Bike Commute: 35 mins (it was raining HARD and people here can't drive when the weather is nice)
