2. Burgener Warm-Up x 3
3. 2 Rounds:
10 Ring Rows (Position your feet so that you can’t do more that 5 in a row)
15 AbMat Sit-Ups
Samson Stretch on Each Leg
(- Initially, tuck the tips under, make sure the hip bones are facing forward, lift the chest and push the hips forward as much as possible. Then tighten your butt and legs as much as possible for about 5 seconds, relax and then sink into the stretch a little deeper. Repeat 3 times before switching legs.
– Use the AbMat to cushion the knees.)
5 x 2 @ 85% of 1RM
1RM from May 6th: https://metropolisfit.com/monday-skills-drills-10/#comments
** Form trumps everything. Go as heavy as you can keeping the depth DEEP and consistent, the knees way out in their proper place throughout the entire ROM & the weight in your heels. If any of those things begin to fail, go down in weight.
** This is one exercise that really benefits from being able to keep the scapula retracted. Being tight in the chest and weak in the back causing a slouched posture makes that a challenge. Protracted shoulders can cause the bar to rest even more forward of the midline and make it impossible to get the elbows into their ideal position making the weight heavier and harder to support. If you haven’t started yet, get to work on bent over Rows regularly.
Single Arm Bent over DB / KB Rows
3 Sets of 8-12 Reps
“The Exhaustion Stage (of the General Adaptation Syndrome) is what we’re trying to avoid through planned training and monitoring of the athlete. At this point of the GAS, accumulated stress has exceeded the body’s capability to cope with it in a positive fashion. The state of overtraining can be brought about not only by excessive training but with inadequate recovery efforts. That is, an athlete may reach this stage with training volume and intensity no greater than what he or she has been able to managae historically because of factors such as lack of sleep, additional unrelated stress, or inadequate nutrition.
The key principles to bear in mind are that training is stress and does not immediately or necessarily result in productive adaptation – adaptation requires time and recovery management. Aditionally, there is a limit to how much stress an athlete can adapt to in a given period before reaching the point of overtraining.”
– Greg Everett on Hans Selye’s General Adaptation Syndrome.