Workout of the Day
1. Back Squat -RFH- 2-2-2-2-2
2. Back Squat 12/70% of 2 Rep RFH
A) 5x 30sec on & 30sec off in 10min of:
a1. Box Jumps 24″/20″
a2. Burpees to 6″ touch
3 Sets of:
1:00 Center Split
1:00 Right Shoulder Reach
1:00 Left Shoulder Reach
Tuesday Objectives & Overview: Coach Max
The back squat is the same set up as yesterday. In 20 minutes workup to a 2 rep max, be smart. I would save some energy we will be using 70% of the 2 rep max to hit for 12 reps. We also will try and go up 5-10lbs each week over 3 weeks. That would put you at 15-30lbs heaver for 2 and your 50% for 20 reps at that weight.
On the Box Jumps and Burpees go fast! And the try and hold that pass!
Reason #2 lifting weights are gooood!
You will Lose More Fat. Do you think cardio is the key to blasting off your belly fat? Well, keep reading: When Penn State researchers put dieters into three groups–no exercise, aerobic exercise only, or aerobic exercise and weight training, what they found was they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. 6 MORE POUNDS OF FAT! Why??? Because the lifters’ loss was almost pure fat, whereas the others loss was fat and muscle.
Other research on dieters shows that those who don’t lift lose, on average, 75 percent of their weight loss from fat, while 25 percent is from muscle mass. Muscle loss will drop your scale weight, but it doesn’t improve your composition and how you look in the mirror. It also makes it more likely to gain back the flab you lost. However, when you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat then muscle.
Coach’s Blog: Lindsay Schuil
I do a lot of baby watching these days, and while some of it has been a bit on the dull side… especially at the beginning… it is really quite remarkable to watch how these tiny little humans learn to do the most basic things… things none of us remember ever learning. How to roll over. How to talk. How to sit up. How to scootch, then crawl, then stand and finally walk. How to eat… like, chew and swallow. I could go on and on! These are all things that I have been witness to over the past 8 months. I started with a cute little blob, and now I have a crawling, eating, babbling little dude.
How a baby learns and progresses has reminded me of something important about my fitness. My fitness is a process. I cannot expect myself to PR a lift by 30 pounds or learn a complex skill overnight. It takes practice. It takes trying and making tiny gains and trying and failing… over and over again before it is accomplished. Then it takes more practice to make that skill or lift better, smoother, and faster. My son Levi didn’t just go from rolling over to standing up. There were many tiny steps in between… lots of little successes and failures until he got stronger, smarter and more confident. The things that were once very difficult for him, he now does with ease, and now he’s onto the next thing… eek!
So I’m here to remind you today that progress takes time friends, but you have to show up and do the work! Things build on one another. The better you are at the basics, the better you will be at the more advanced movements. It is important not to skip steps because we want to get to the end faster. This brings up another point, there is no end! There will always be something that we cannot do, or something we can do better. Doesn’t this make it more fun? We have something to strive for and work toward. I think we might get bored otherwise.
And if you are at all like me, our fitness is for life. It’s not just about lifting more weight inside the gym walls, but it’s about being stronger and more confident in our lives outside of the gym. So be patient with yourself today. Embrace the process. Show up and do the best that you can do, and try to look at your fitness as a life long commitment. There is no rush.
– Split Press 5×5/BB
1. Clean & Jerk -RFH- 3-3-3-3-3-3-3
*Drop each rep
3 Clean & Jerk w/ 3sec pause in hole, Stand, Dip, & top -RFH- 1-1-1-1-1-1-1
A) 4 Sets of:
a1. :20 Ring Swing
a2. :20 L-Sit Hang
a3. :10ea Sampson Isometric Hold