THIS IS NOT DIRECTED TOWARDS ANYONE IN PARTICULAR. THIS IS JUST A STATEMENT TO TRY AND HELP EVERYONE
INCREASE THE BENEFITS OF THEIR WORKOUTS.
RANGE OF MOTION: THE FULL MOVEMENT POTENTIAL OF A JOINT, USUALLY IT’S RANGE OF FLEXION AND EXTENSION.
BESIDES RANGE OF MOTION BEING IMPORTANT TO WORK THE FULL RANGE OF THE JOINT TO REMAIN A HEALTHY, THERE ARE
BENEFITS SUCH AS WORKING THE MUSCLE THROUGHOUT FULL RANGE, THEREFORE CAUSING MORE TISSUE BREAKDOWN LEADING TO
GREATER STRENGTH AND QUANTITY OF MUSCLE.
SERIOUSLY, NOT PERFORMING FULL RANGE IS COSTING QUALITY GAINS IN STRENGTH AND SIZE.
I KNOW, IT SUCKS WHEN YOUR LEGS ARE BURNING AND YOU’VE GOT ANOTHER 100 REPS LEFT.
BUT IF YOU’RE GOING TO TAKE THE TIME TO DO SOMETHING, SHOULDN’T IT BE THE BEST YOU HAVE TO OFFER?
WHEN YOU HAVE SEX, DO YOU STOP HALFWAY?
WHEN YOU WORK AT YOUR JOB, DO YOU ONLY DO HALF THE WORK YOU’RE SUPPOSED TO DO?
IS THIS MY FAULT? SHOULD I BRING BACK FLOGGING TO ANYONE WHO CAN’T HAS AN ISSUE WITH FULL RANGE?
LIFT:
SWINGS 10 X 10
EMOM
DON’T JUST SWING THE BELL, VIOLENTLY SQUEEZE YOUR CORE, ASS AND QUADS TO MOVE THE BELL.
METCON:
CHOOSE ONE OR THE OTHER BASED ON HOW HEAVY YOU WANT TO GO.
A.
12 SETS OF 5 REPS EACH
THRUSTERS @165/105
CHEST TO BAR PULL UPS
B.
3 SETS OF 21 REPS EACH
THRUSTERS @95/65
CHEST TO BAR PULL UPS
IF YOU WANT TO GO HEAVY AND REST LESS DO OPTION A
IF YOU WANT TO GO LIGHT CHOOSE OPTION B