Today marks the beginning of a new block of training.
Although during a Dynamic phase we focus on the speed of the bar and technique, the aggressiveness of the workout is something I want to address as well.
I had to cut our crew sizes down to two persons and the objective is to move through the weighted portion of the session as fast as fucking possible.
For example, the following session took the guy I trained with and I exactly 27 minutes and 33 seconds. That includes time to answer questions from other participants AND correct technique flaws.
Check it out:
AirDyne: 5 minutes steady state, then 8 sets of 20/40
Row: 5 minutes steady state, the 8 sets of 20/40
Here's where the fun begins. Start the clock...
Dynamic Bench: 12x3 @50 ish %
Incline DB Press: 3x10
Cable Cross over: 3x10
Skull Crusher: 3x10
Cable Tricep Push down: 3x10
Preacher Curl: 3x10
Fat Grip Hammer Curl: 3x10
Shrugs: 3x10
DONE!
I'd go, he'd go, I'd go, He go...NON STOP! If you had time to talk you were doing it wrong.
Bike Commute: 20 minutes
Run: 5K