Full Body:
Tip: CONTRAST METHOD
The contrast method in fitness generally means combining a lower speed (heavier) exercise with a higher speed (lighter or no weight) exercise. This method is often used in athletes who focus on high power output, such as track athletes or American football players.
In today’s Strength Intensity section, you will see an iteration of the contrast method. The RDL and Russian KBS combination offers a unique stimulus to the hinge movement pattern and the posterior chain. The RDL is slower and heavier; the KBS is lighter and faster. The KBS will likely feel lighter after coming directly from the RDL.
Muscles work differently at different speeds – this is referred to as viscoelasticity. For a muscle to be well trained, it needs to be able to work at all different speeds.
There are 3 stations only.
SET UP:
Use both the 2 half racks and the 2 rigs for Deadlift so that we can have up to 8 people doing deadlifts.
Bent over rows can be done in front of the sled track, opposite to deadlift stations But leave the sled track empty for the farmer carry. Up to 4 Barbells aligned together (can accommodate for 8 people : 4 on each Barbell).
Station 3&4: FOR TIME: 20 min
FOR TIME
per side
1 Turkish Get Up
2 KB Snatch
DO both exercises on the same arm before switching
This station can be done using DB too. No need to stick with KBs. DBs will offer less stability challenge compared to KB.
Station 1: STRENGTH INTENSITY: 10 min
EVERY 3:20 X 3 SETS
10 Romanian Deadlift
directly into
30 sec Max Russian Dual Kettlebell Swings
Station 2: STRENGTH BALANCE: 10 min
3 WORKING SETS
Barbell Bent Over Row15/12/10
BW reps to failure (1 max set) Narrow Grip Tricep Push up
Record your highest weight and beat it next time. We will see the Bent Over Row alternating on a weekly basis with the Supinated bent over row.