Its that time of the week. Lifting heavy is our Wednesday gig, so add a little to your loads from last week..and great effort from those that gave CF benchmark Nicole a good crack prescribed. Remember to log your workouts so we can lay check points on the road to awesomeness
Week 3 of 2019 and another big benchmark hits us early in the year. ‘Nicole’ will challenge your grip strength, and muscle endurance in your upper back and shoulders, with the added stimulus of a high cardio respiratory output from all the running you need to do when your pull ups fail. A fantastic way to test your high bar gymnastics.
2/3 Bar Muscle Up
5 m Handstand Walk
10/10 Pistol Squat
” Nicole ”
Run 400 m
Max Pull Up
* as many reps as possible in one set. Must run when the athlete drops off the bar.
Before we launch to into high speed Oly lifting or gymnastics we need to ensure our ‘shapes’ are right. As we get stronger we produce more force and the mid line (core) needs to bear that stress. We need to hold these positions at the bottom and the top of the squat and the press in order to ‘engrain’ the shapes required for the brain to blueprint them. The mid line gets a chance to be set and activated.Thats why we pause. Only when when our shapes don’t deviate then we add speed and load…so get pausing and squeeze the core!