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Monday Strength

Today kicks off another 5 week Strength Program.   Our focus will be off the traditional squat-strength approach as we switch to a deadlift and ring dip routine. As Glassman says "The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end..." (see complete article here:  The Deadlift). Improving our ring dips transfers over to increasing strength in other movements we do, overhead presses and muscle-ups being just a couple of examples.   Monday Tech: Deadlift 5,5,5,5,5 Do all 5 sets with the same weight - about 60-70% of your one rep max. Ring Dips Ring Dips to be done in between Deadlift sets (4 sets total, wrapping up with Deadlift again). For those who have a ring dip, do 3 - 5 reps of weighted dips per set.   If you don't have a ring dip yet, complete 3-5 reps of negatives.  No band progressions today people. WOD 10 rounds of: 10 KB Swings / 10 Situps / 10 Box Jumps   Let's have a great week! Fancypants