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Sunday, 29 October 2017
“The clean is a very important movement, both for motor skill development and for full-body conditioning. Learning it is important, since it is complicated, and learning complicated things improves the ability to learn.” That’s a quote from Mark Rippetoe in this piece on the power clean.
“The clean is a very important movement, both for motor skill development and for full-body conditioning. Learning it is important, since it is complicated, and learning complicated things improves the ability to learn.” That’s a quote from Mark Rippetoe in this piece on the power clean.
Saturday, 28 October 2017
Week 4 is a classic week for burn-out. Are you tired of challenge? Read this article on how to define and act on your values and answer the question prompts. Clarifying purpose and values is often the best motivator.
Squats and Turkish Get-Up Practice. Repeat Week 2’s Monday, if you don’t know what to do. If you’re a refined squatter, go heavy and have fun!
In this video we cover:
Friday, 27 October 2017
Back squat:
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.
Today:
Take a break from meat focused protein and venture into the vegetable world for a family-friendly feast. You may think that meats are the only ideal way to get protein and, admittedly, protein heavy meals that are plant based can be a bit of a brain-teaser. A little trick I use to amp up the protein in vegetarian meals is to layer my protein sources. I combine a multitude of proteins from whole grains, to greens, to Greek yogurt. This creates a varied assortment of nutrients and supplies essential amino acids so you can fuel your body with complete proteins.
Pendlay row:
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”.
Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.
Do you press weights overhead frequently? Or stand on your hands regularly? Or maybe you spend a lot of time with your elbows bent, and your hands in front of you? If any of these situations sound familiar, do your shoulders or upper back feel tight?
Thursday, 26 October 2017
Do you press weights overhead frequently? Or stand on your hands regularly? Or maybe you spend a lot of time with your elbows bent, and your hands in front of you? If any of these situations sound familiar, do your shoulders or upper back feel tight?
Wednesday, 25 October 2017
Stand with feet hip width apart holding a kettlebell by the side of the bullhorns, keep your grip tight. Place the bottom of the kettlebell on your stomach and imagine breaking the bell in half at the handles, this will allow your lats to engage. With a slight bend in your knees, your back straight and your core braced, start to take your hips back as though they were on a train track. Do not sit down into a squat, as you move the hips back you should feel some tension in your hamstrings.
Stand with feet hip width apart holding a kettlebell by the side of the bullhorns, keep your grip tight. Place the bottom of the kettlebell on your stomach and imagine breaking the bell in half at the handles, this will allow your lats to engage. With a slight bend in your knees, your back straight and your core braced, start to take your hips back as though they were on a train track. Do not sit down into a squat, as you move the hips back you should feel some tension in your hamstrings.
What a year it’s been! You’ve trained smart, raced hard, and checked a couple more items off of your racing bucket list. You even stood on the podium once or twice. Along the way, you made new friends, chalked up a couple new event PRs, and hoisted more than a few post-race beers with that glow of satisfaction that you only get from competition.
Every day, millions of scientists around the world spend their time researching, studying, evaluating, and analyzing. They produce thousands of scholarly articles and research papers every month, publishing them in journals to share with the world.
