Thursday 7-19-12

“Tired”

AMRAP 20
5 Tire Flips
10 Sit Ups
15 KBS (35-44#/18-20#)
Run 400M

__________

Strength Under Pressure

DE: Deadlift 10×2 @ 50% of 1RM. On the minute.

DE= Dynamic Effort Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec. Dynamic effort lifts involve moving a submaximal weight with maximal speed. The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method. Example of a dynamic effort set: Bench Press 8 x 3. Lower the weight quickly to right above the chest, reverse directions and press it to lock out as fast as humanly possible. If the lifter’s 1Rm is 400 lbs example sets could be 185 x 3 sets, 200 x 3 sets, 225 x 2 sets. Increasing weight is not as important as increasing speed and rate of force development. (Synergy Athletics)

Complete 5 rounds:

10 one arm KB Power Snatches – right
Walk 50 feet w/ KB in overhead position – right
10 one arm KB Power Snatches – left
Walk 50 feet w/ KB in overhead position – left

*Rest 60 seconds between rounds

Pick a moderate load (44-53#/ 26-35#)

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