October 5TH, 2009

This was the best way to start a week; watch some strong athletes do their thing in the "yard". I'm excited about this new start and have some great ideas and contests in the works. Get ready!

Warm up:
Movement Prep (WGS, Handwalks)
Run the alley
10 Overhead squats
10 Pull-ups
10 Dips
Run the alley
10 Overhead squats 50% max load
10 Weighted pull-ups
10 Ring or weighted dips

Strength:
Dynamic effort bench - 50% x 3 x 8

WOD:
21-18-15-12-9-6-3 reps for time of:
Dumbbell split cleans
Sit-ups
Back extensions

Post time to comments.

"The Dynamic Effort Method is not used to develop maximal strength, but to increase force production and explosive strength. By training at 50-70% and using compensatory acceleration, the athlete will become more explosive. Using compensatory acceleration (pushing as hard and as fast as one can during the concentric phase of the lift) allows the athlete to push maximally against sub-maximal weights. Thus an athlete that can bench press 300lbs. using 180lbs (60%) can produce 300 lbs. of force as long as he concentrates on accelerating the bar. The training of force development is imperative in order for an athlete to achieve his potential"
Jim Wendler

Is is important to understand why we do the thing we do. We can talk about wanted to be faster, stronger and more powerful but without training and proper understanding, how can we honestly expect those things to happen.

FACT: Banging your head against a wall uses 150 calories an hour.