Sep 28

Thought this could use a re-post. Funny...yet so true sometimes.

After a little laugh, let's address the "too fast to care" category. 

Yes, sometimes it is just because your mind is somewhere else during your uncomfortable state of high intensity training. That is why we are there to come by and tell you to make corrections. Listen to these corrections and make your best effort to fix them. Will it slow you down some? Probably. That is okay, this is training. Yes, we want you to push yourself, but you have to take the time to do it right. 

The more often you do a movement correct the less time you will have to take setting up for that movement later....muscle memory (familiarity of the movement due to repetition) will take over. That is why you see Ken's Clean and Jerks in Grace all look exactly the same.  He has taken the time to perfect the Clean and Jerk and now he can do a lot of them and do them fast without risk of injury.

Now to address the Strength side. You will have less limitation in the future if you lift as heavy as possible without allowing your form to go away. Check the ego sometimes and let your self train at a lower percentage to help you stay safe and get really strong in "good / strong" positions. Not everyday is a MAX OUT day!! There is a reason it is a max lift and it is because something is starting to give out. Here is what a cycle should look like:

5 x 5 Back Squat - all 5 sets @ 70-80% (ex. 245#) (good form) 

5 x 3 Back Squat - all 5 sets @ 80-87% (ex. 275#) (good form)

5 x 2 Back Squat - all 5 sets @ 87-93% (ex. 300#) (good form)

5 x 1 Back Squat - all 5 sets @ 93-97% (ex. 315#) (good form)

We tell you 1RM Back Squat - Max out (Best form you can do!)

Today's Workout

5 x 1 Clean + 1 Front Squat

or (only if you can't squat clean)

5 x 1 Power Clean + 2 Front Squat

3 x 5 Weighted Hip Extension (Heavy / Challenging)