5 Bar muscle ups
5 Power Snatch 155#(105#)
10 Strict handstand push ups
10 Power Cleans 155#(105#)
10 Bar muscle ups
10 Power Snatch 155#(105#)
5 Strict handstand push ups
5 Power cleans 155#(105#)
Post time to BTWB
How much ya 2 rep push press? If you don’t know the answer to that question it’s probably because you were absent yesterday. Sometimes we as coaches recognize that on Monday and Thursday, the attendance can be a little on the light side. Now my detective skills tell me that this is most likely a direct correlation to our programming heavy days on Monday and Thursday. What most of us may fail to realize is that we get as good if not better of a workout during heavy days. As far as burning calories and fat, the results from lifting are felt for days after versus the instant gratification we get from a met- con workout.
From Muscle and Fitness: While cardio burns calories and fat when you’re performing it, high intensity strength training allows for Excess Post-Exercise Oxygen Consumption (EPOC) to occur. This term refers to how long your metabolism is elevated after exercise, enabling you to burn fat long after finishing your workout. In fact, a well designed strength program can elevate your metabolism for up to 38 hours after the workout. Here’s something to read carefully, A study found that when alternating weight training and cardio days, you are more likely to burn twice as much fat than if you were to perform cardio training only. If the goal is to look as good as you can naked, then you gotta make sure you are coming on the heavy days, Monday and Thursday.
From the Poliquin Group: In a study that compared light and moderate weight lifting, women that did 2 sets of 8 at heavy 70% of their 1 rep max burned double the calories in the hour after exercise as the group that did 2 sets of 15 at a light 35% of their 1 rep max.
Lifting heavy is also a protective measure for your body. Lifting heavy strengthens connective tissues. By loading the body with heavy weights, bones, collagen, ligaments, and tendons are put under pressure and remodeling and become stronger. Of course good form plays an important role, but that’s what your coaches are there for.
Bottom line is we all love a good sweat filled workout that leaves us on the ground gasping for air, but lifting heavy has many benefits and should be done at least twice a week. How about Mondays and Thursdays?