Day 21 – Dynamic Effort
“5 Burpees!” Ben shouted.
Ugh… I had just done something awful. I stepped over the bar.
Ben and I are all about discipline. When your hands grab the bar, its game time. You wouldn’t step over a teammate so why would step over the bar. It’s about respecting your craft. I was disrespectful and now I have burpees.
The dynamic lift was awesome. The goal of speed squats was to maintain an intermediate velocity of .8m/s. I crushed that. Most of my sets were above 1m/s which indicates that I can handle a much higher training load. In addition, bands were applied for an additional 25% tension at the top. This provides an over speed eccentric effect yielding much greater gains in the future.
Finish the Pull
I never really understood accommodating resistance on pulls. I thought it would slow you down. I could not have been more wrong. The bar would not move at .8m/s not matter how hard I tried. We don’t have the proper rack to add bands, so Ben and I used chains. Boom! I hit .8m/s. The only way I can explain it is when you pull fast you feel like you’re going to fall backwards and you naturally decelerate. The weight increasing at the top helps you finish stronger and feel more stable. If I wasn’t using a GYMAWARE to measure my velocity I never would have believed it. Measuring velocity is such a game changer. Knowing how much you’re moving AND the way you’re moving the weight has made me a better lifter and coach.
There is a puddle of sweat on our platform. Squats were on 40s rest and deadlifts on 30. Meathead cardio at its finest. The next exercise was power cleans and surprisingly they felt extremely light. The goal was to perform a hang from below the knee and catch in a tall power position. Lastly, we had was good mornings. 20 reps on the minute. Holy erectors Batman!
Ben and I decided to add some PRI to the end of the lift to return pelvic neutrality. That felt great, the lift felt great, the day was great.
Thought of the Day:
"Smelly" means something smells bad, but "tasty" means something tastes good.