July 29 2014
We had some AWESOME PRs all day yesterday! The purpose of yesterday’s workout was simple: get stronger. That’s why we did a 1RM Back Squat. Heavy reps, 5RMs and under, have a very unique stimulus – they make our bodies stronger by making us use more of our muscle. This means that when we lift heavy our brains train more of our muscle fibers to contract. What they don’t do is grow a lot of size. Read that again. Very heavy loads for very few repetitions build make our bodies stronger without making us bigger. That’s why we should all lift heavy and pretty often.
What are the downsides? First, it can be very stressful. Not just mentally but stressful to your body. Some movements done for 1RMs have to recovered from for weeks (Deadlifting takes 3 weeks to fully recover from). Because of this prolonged recovery time we have the risk of over-training if we don’t stick to a smart program. Just a few days after we last pulled a 1RM deadlift I felt fine, even eager, to try again…but that would’ve been a mistake, my body wasn’t as ready as my mind was. We also have to be aware of our own limitations in particular movements and the risks that those limitations place on our 1RMs. If your back is weak and rounds during a Back Squat you’ll get pulled forward in the bottom position. Your legs are plenty strong enough for the weight but the weak link in your chain is keeping in the right position. This is important to know and keep in mind because that weak link is also where you face a small chance for hurting yourself.
Finally, the WOD yesterday seemed almost stupid. 30 Turkish Get-Ups? That’s hardly any work at all. And isn’t it boring? And the movement is stupid too! Are all things I heard yesterday. Before the workout. After the WOD most people couldn’t speak because it was deceptively hard. A slow paced breather that caught up to you on about the 5th rep and with a movement that works our shoulders and core in ways we almost never do. Simple yet extremely effective. Did you find them really hard? That means you should do them more often.
50-40-30-20-10 Double Unders
2-4-6-8-10 Squat Snatches (115/75)
**These Snatches should be unbroken through the 6s. I’m looking for a fast paced WOD**
8x 2-P Squat Snatch (80% – Hi Hang then Hang)
8x 2-P Power Clean + 2 Push Jerks (80% – Hi Hang then Hang, Both Cleans then Both Jerks)
3×10 Back Extensions Weighted
3×10 Curls (Not a joke, do some DB curls, don’t use momentum)
3×10 KB Flags