185# every 20 sec for 3 min
3 min rest
195# every 20 sec for 3 min
3 min rest
205# every 30 sec. for 3 min
3 min rest
215# etc.
add 10# every interval until failure
cool down:
10-1 descending ladder
KTW (knees to wrists)/ring dips (in unbroken sets)
Saturday, July 17, 2010
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Stopped at 225#, 2nd rep. The philosophy behind this offensive would've made General Westmoreland proud. Failure would invariably be due to attrition and accumulated damage through each successive battle. The immediate observation made after the first assault revealed an exigent need for pre-deployment work ups. For my particular load it would've been prudent to work up with 155/165/175. Purpose: practice generating more force with lighter weight. Principle: Same as clean and jerk. The complexity of this movement requires a sound mechanical assault through the synchronous coordination of each part. Shifting to the toes, a common technique made popular by the use of light loads that demand less technique and more lactic acid tolerance. The reinforcement of bad habits is only revealed when a movement is exploited through the longevity of progressive loads and shifting tempos. Teaching the body how to fire at preset volleys with the same precision and effectiveness as an M198 howitzer is essential for conquering the evolving demands of life's increasing loads.
ReplyDeleteAttrition must be synonymous with futility. While a laundry list of excuses would serve to console my ego, they’d only convolute the facts, performance on this workout was less than exemplary. The first round at 185# felt heavy, the movement itself is consumes time, leaving only 8-10 seconds of rest per interval. The seeds of doubt were planted early and irrigated by a steady flow fruitless sweat. The inability to make it through the three-minute interval at 195# left the mind contemplating the exact criteria of bewilderment.
ReplyDeleteHip drive out of the front squat dictates success with heavy thrusters. Muscling the weight may provide an avenue to achievement on single repetitions, but relying on such inefficiency only ensures failure in sustained efforts. Speed by the way of violence ascension is the critical component. Today, the inability to generate that requisite power forced any premature surrender.