(Phase4/Week2/Day3)
Wednesday is normally an off day, due to my upcoming travel plans I am adjusting the schedule just a little bit. We will be at the mercy of another boxes programming on next Monday and Tuesday. I will still update the goal strength training, but I will also post the work/met-cons we do in Texas.
Strength
A1. Back Squat, 3 x3 @ 80%; rest 15 sec.
A2. Plyo Box Jump, 3 x 8; rest 3-4 minutes
B. Gule Ham Raise, 4 x 6 @ 35lbs; rest 2 min
C. Weighted Sip Up, 3 x 10; rest 60 sec
Training/Games Prep (Phase 4/Week 2/Day 2)
AM Training
A. Gymnastics skill practice and mobility work
B. Power Snatch; 70/2, 75/2, 80/1 x 3
C. Snatch Grip Pendlay Row 5 x 3, rest 60 sec.
PM Training
A. Jerk from the Rack (5 x Heavy Triples)
B. Deadlift 3-3-3-3-3-3
Maverick | Project X from Maverick Slacklines on Vimeo.
What motivates you? At the top of the list for me is the potential to be great and fear of failure. The famous quote from Michael Jordan resonates in my mind,
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
We all find different ways to motivate ourselves, especially when it comes to nutrition and the gym. No matter what works for you, let that inspire you in your day. Let that be what makes you work that much harder in order to achieve you goals.
Take the time to write out achievable yet lofty goals, and visualize the steps, and the hard work that it will take to reach those goals. Just remember that any goal worth setting and working for should be a challenge and not always easy. It should come from your drive, determination and motivation to make it through the tough times when it feels as if the goals are far from being achieved.
Have you evaluated your goals lately? Are you working towards them? Have you identified your weaknesses and prioritized the hierarchy of actions to remove the limitations?
Training/Games Prep(Phase 4/Week 3/Day 1)
Todays training will focus mostly on strength lifts and no highly technical movements. The goal is to set the body up for an optimal training effect as the week progresses.
A. 8 x 50m Sled Walks @135, rest 30 sec.
B1. 5 x 3 Back Squat @ 75%, rest 45 sec.
B2. 5 x 6 Glute-Ham Raise @25lbs, rest 60 sec.
C1. 5 x 5 Weighted Dips (40X0)*, rest 30 sec.
C2. 5 x 6 GHD Sit Ups, rest 60 sec.
*40X0 refers to the tempo of each rep in a set. Varying your tempo is a highly effective way to train most notably utilized by Charles Poliquin. Each character dictates the time it takes for that portion of the lift. In this case
4-(or the first character in the sequence) is the lowering or eccentric phase of the rep
0-The moment before the concentric phase
X-Is the concentric phase or the pushing portion of the rep and X refers to explosive or max effort.
0-The moment after the concentric and right before the eccentric, (this would be the top of the squat or the locked out overhead position of the press.)
We will use tempo training frequently as it is a highly effective training tool to increase time under tension and bust through plateaus.
Train hard, live and laugh!
Week one of the Ben Plotnicki blog experiment is winding down. Many thoughts have crossed my mind as this process is starting and it’s helping me embrace my passion of fitness even more. The majority of these thoughts have been fitness related, and others have been about life in general. We will visit many of these thoughts as “Lifting Heavy, Living Healthy and all other things fitness” continues to grow.
Stay tuned.
AM Strength
A. 50m Sled Walk x 8 @ 135lbs – focus on pulling through the hips; 30 sec rest
B1. Halting Deadlift Drops 3 x 3 @ 85%
B2. Bounding Box Jumps 3 x 6 @ 30″
PM Strength
15 minute Hip and Shoulder Mobility focus
A. OHS 5 x (5,3,3,2,2)
B. Met Con
5-10-15-20
Wall Ball @ 20 to a precise target
KB Swing @ 24K
C. Weighted Ring Dips, 5-5-5-5-5
Daily Strength Work
A. Full Snatch
4 x 2 (approximately 75%)
2 x 1 (build up the heavy singles
The focus is speed and technique. Do not chase a heavier set if the technique and speed is not moving the bar.
B. Overhead Squat 3 x 5 @ 70%
C1. Back Squat 3 x 3 @ 75%, 30 sec.
C2. Weighted Glute-Ham Raise 3 x 5, 60 sec
C3. Box Bounding* 3 x 2
*4 boxes alternating in height from 24″ & 30″ set up about 3 feet apart. One rotation through consists of exploding to the top of the box, jumping down to deload and the explode to the top of the next box.
