Strength

JAN

20

Thursday


Workout:
Throw medicine balls
Then:
3x20 One-arm One-leg KB Press
5 reps each in four different positions, increase load each set
Start @ 25#, finish @ 44# KB
Then:
3x10 Windmill (5 each side)
One set each @ 25#, 35#, 44#
Then:
3x10 KB Good Morning @ 35-44#, deep, stretch
Then:
1) KB Rack Hold @ 2x53# KBs to failure
5 minutes Row/Ski/Ride @ easy pace
2) Dead Hang to failure
5 minutes Row/Ski/Ride @ easy pace
3) Overhead Hold @ 95# barbell to failure
Do these in any order. Hold to genuine failure, not mere discomfort
Then:
Breathing Ladder:
Two-hand KB Swing @ 53#, 1-20 or One-arm Snatch @ 53# 1-10
Then:
Cool down


Notes:

Press, Windmill, Good Morning, Static Hold:
Johnny: Hang: 1:27 (2), Hold: 1:54 (1), Rack: 8:58 (3)
Paul: Hang: 1:46 (1), Hold: 1:56 (3), Rack: 5:56 (2)
Jason: Hang: 1:53 (1), Hold: 1:23 (3), Rack: 12:30 (2)
Damon: Hang: 2:30 (2), Hold: 1:43 (3), Rack: 4:43 (1)
John: Hang: 1:16 (3), Hold: 1:53 (2), Rack: 10:04 (1)

The order in which the player did the holds affected the outcome to some degree. Jason stopped the Rack @ 12:30 due to boredom. John's 10:04 and Johnny's 8:58 were solid efforts.


Static holds to failure place a premium on mental strength, and stubbornness.
"Until failure" doesn't mean dropping the bar when it gets a little uncomfortable. It means holding until the muscles start to contract uncontrollably, disobey the mind's commands, and then actually stop working.

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