REMINDER FOR THIS SATURDAY'S CLASSES (SCHEDULED AS NORMAL)...We will be holding the 12 Days of Christmas Workout! Be sure to join!
INSPIRATION TO GET YOUR PUMP ON SEXY FRIDAY- A LOOK AT ARNOLD'S 6 KEYS TO SUCCESS:
1.) Trust yourself
2.) Break some rules
3.) Don't be afraid to fail
4.) Ignore the naysayers
5.) Work like hell
6.) It's about giving back- to community and helping people
RESETTING- What happens when you are not achieving 5 or more reps on your set?
Our progress in our lifts is measured week to week and also demonstrated during a reset as many of you are approach as your reps may be falling under 5. This does not mean jump up in weight to get closer to 5 reps for your final sets. Continue small jumps week to week with the intention to beat or tie the previous workout rep max sets with the new, heavier weight. We all will be resetting at different times.
Take either 10% off your weight where you are stuck at (can look at this as 90% of weight you are stuck with). Round down (ex. If it's 158lbs, then use 155lbs).
Example: Deadlift at 315 at 4 reps. Reset based on above at 280.
Remember to be going up in small increments weekly (5lb jumps at the most). An example of subsequent weights for following weeks after reset: Week 1 280X10, Week 2 285X10, Week 3 290X9, Week 4 295X9...Week 8 315X7 (This is success if you compare to hitting only 5 prior to reset).
-Approach and compliments of "The Greyskull" by John Sheaffer
WOD for Friday:
1a.) Front Squats
1b.) DB Bent over Rows 3X10 per arm (complete these during warm-up sets for front squats)
3.) Floor Press
Post weight/reps to comments.