„Kann man beim Training nicht EINMAL seine Ruhe haben?!“
„Leider nein, leider gar nicht...wir brauchen den CONTENT!“ 📸
Aber im Ernst: Legt ab und zu das Handy weg und konzentriert euch auf EUCH, die HANTEL und den MOMENT. Training kann die beste Meditation überhaupt sein!
235x3 Front Box Squat. Depth looks Iffy in terms of meet-legal or not, but that aside, this is the same box height I used last Summer when I was running the Bulgarian Method, which carried over to my Raw Squat very well, maybe not directly, but noticeably(put it this way, once I can do 405 off a box, guaranteed I can do 365+ raw, for my particular morphology, that is), went from 225x1 to 285x1 in a month’s time, might I add. That being said, expect a 315x1 Raw Front Squat this year.
I wasn’t due to train today but the work gods clearly wanted me to. Got down to the 09:30 class for some fun high rep work on floor press @ 55kg. The tricep extensions are a work in progress but managed the high amount of reps with a pair of 7kg dumbbells.
The #Metcon is a #benchmark at our box. The last time I did it was October, and it took me 14:02, and that included multiple drops of the barbell @ 35kg, & ropey jumping pull-ups.
Today I managed all the FS unbroken @ 40kg, and all 42 jumping pull-ups were chin over bar, and I cut my time right down to 11:46
Front squats beat me today. Programmed for 5×7 @ 90kg and only got 6 in each of the last two sets. Here's the last one. Blah blah not all sessions can be great ones, embrace the suck, jungle food chain something, bushido discipline etc etc
READ ON 🔛🔚.. If You've Ever Wondered Why People Do Crossfit 🤔🏋🏽♀️
This Morning Was AWESOME!
It's Like It Was Scripted💃🏽
Snatching, Cleaning and My Favorite ... Squating, For #weightliftingwednesday @crossfit605
Super Happy With All My Lifts But Especially My Front Squat: 23x1 Tempo for 5reps at Over 110% Body Weight (just realised how ironic that is being 110% 😉) and Felt I Had More In My🍗Too🤗🍑
But Then The Funny Bit Happened... I Went To The Shop On My Way Home and Forgetting To Bring A Bag, I Walked Out With Arms Full!🤦🏽♀️
And Because I'm Not Yet A Qualified 'Ninja Warrior', I Had To Squat Down And Put It All On The Floor To Open My Car, Just As This Little Old Man Walked Past 👴👧🏽
"I WISH I COULD DO THAT" ... he said, smiling at me!
I chuckled and replied "OH YOU CAN ... JUST FORGET YOUR SHOPPING BAG, LIKE ME!
You'll be amazed at what you can do if you HAVE TO DO IT!"
I have my best workouts at night, maybe from sitting all day, or maybe it’s just the way I’m wired 🤷🏻♀️ here’s a clip from my evening session. What time of day do you like to train? #FrontSquats#PistolSquats
Let’s start with one of the longest clients I have @gill_green_machine.
Last year Gillian competed at the South Wales cup in Swansea with the WPA 🏴
The first video is one of her last training sessions before that competition where she got called up on all 3 of her squats for depth 👀
Not too long after the competition gill hurt her back pretty bad on the farm and caused her to have sciatica and some nerve damage where she was limping from September till roughly January... every time we would try and train anything in the lower body especially lowbar squats or deadlifts we would get negative feedback and be back at square one 🤦🏽♂️😵 So from video two all the way to the last video you can see how we have changed Gillian from a hip dominant squat to a knee dominant squat over the last 8 weeks to reduce as much strain in her back and manage all the pain problems, so far so good ✅ gill has now started adding weight too the bar now the movement is better and I doubt we will ever get called up on depth again 💪🏼 after we complete our next block of training you will see an update from @gill_green_machine On how she is getting on with adding weight to the bar and a front squat PB no doubt 💪🏼 It’s a long road for gill but she is focused on beating the pain, overcoming any adversity that steps in her way and getting back to lifting again
@bangor_barbell_est2014 🏋🏻♂️ @mr_benchpress_ 🏋🏻♀️
Challenge yourself with some supersets! :D [the workout I did yesterday is listed below] Supersets are 2 exercises combined into 1 set, you perform one right after the other with little to no rest in between. Supersets are a really good training technique when you want to save some time, plus they have some nice physiological benefit. They provide metabolic benefit because they cause high energy expenditure. According to a study from Sycrose University, you can burn up to 30% more calories by following supersets during and AFTER your workout. .
Basically, with supersets you can:
➕ use 2 different muscle groups (e.g. quads and hamstrings) .
➕use 2 exercises that use the same muscle group (e.g. two back moves)
There are different ways you can apply them on your training. I’ll make a more informative post about supersets later on :) but for now, that’s the basics! .
Here’s what I did yesterday! Nice way to spice up a leg workout 👊🏻 .
1️⃣ 1A. BB Front squats 3x12 (filmed) 1B. KB swings 3x20 (filmed)
2️⃣ 2A. Weighted glute bridges 3x12 2B. DB RDLs 3x12
3️⃣ 3A. Weighted kneeling squat 3x12 3B. BW Bulgarian split squat 3x12
4️⃣ 4A. Weighted step ups 3x10 (per leg) 4B. BW Frog pumps 3xfailure (burnout) .
You can always make a change according to your experience :) if the barbell is too much, swap it for dumbbells or bodyweight 🤗
[BB = barbell, DB = dumbbell, KB = kettlebell, BW = bodyweight ]