Thursday 12/17/15

Thursday 12/17/15

DOS AND DON’TS OF YOUR REST PERIOD from Dr. Michael Hartle, StrongFirst

DO:

  1. Rest 180-300 seconds (3-5 minutes) between work sets when training for strength, regardless of the implement. I lean more toward the 300-second time span.
  2. Plan for a potentially longer training session in your personal schedule so you don’t have to rush through and get sloppy.
  3. Use a timer for your rest period. My OCD personality likes to know how much time is left. Plus, it keeps you on schedule.
  4. Tell your training buddies to leave you alone when it gets closer to your work set, i.e. the last 2 minutes of rest. This is your time to get in the zone and get mentally ready to properly attack the next set.
  5. Make sure you have good posture and your extremities are relaxed when sitting in your chair during the rest period.
  6. Make sure you have good spotters to help you during these work sets if needed and if the movement allows them – especially during the later work sets.
  7. These rest periods also apply to training with kettlebells, e.g. kettlebell military press, strongman work, etc.

DON’T:

  1. Don’t do the next set after 1:36 of rest because you feel ready. Trust me, take the 3-5 minutes. If your training plan calls for more than one work set, use the entire length of rest time.
  2. Don’t perform any calisthenics, weird 70s disco moves, mobility exercises, or any other movements except walking and loading the bar for the next set. Rest!
  3. DON’T USE YOUR CELL PHONE DURING THE REST PERIOD.
  4. Don’t give up on this longer rest period when training for strength. You will get used to it and appreciate it, especially when you see the results.

Be patient my barbell student! And have a strong day!

Holiday Schedule:
Dec 24-6 am, 9 am, 12:15
Dec 25-Closed
Dec 26-9:30, 10:30
Dec 27-11 & 12 pm
Dec 28-30: 6 am, 1215, 6 pm
Dec 31, 6 am & 1215
Jan 1-Closed

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Hurdle Hops

Lift

Levels 3/4
10 Min E2MOM
5 Hang Power Cleans (75%)

Level 2
Hang Power Clean Practice

Levels 0/1
5 x 20
Heavy Kettlebell Swings

Then,

Level 2-4
4 x 6
Romanian Deadlifts

****Use about 50% of regular DL 1RM (eg. if you have a 315 max DL, do your work sets today at about 155#)

Level 0/1
5 x 5
KB Deadlifts

Conditioning

Alternate with a partner:

A.
3 Rounds

Explosive Complex:
30 sec each for max reps
Box Jumps
Hang Power Cleans (lighter than E2MOM)
Burpees

Level 0-2 (if you haven’t passed the level 3 test don’t even consider asking to use the barbell)
Sub KB swings for HPC

B.
3 Rounds

60 sec Double KB Rack Walk
60 sec rest