Workout of the Day
TESTING DAY – Please follow prescription and report scores. We will be using this data going forward to track our athletes’ progress.
Five or Six sets of:
Close-Grip Bench Press @ 30X1 tempo
(place your middle finger directly in line with the outside of your shoulder – find this position by laying on the bench and extending arms straight up like Frankenstein, press forearms into the bar, now slide them down and put your middle finger where the middle of your forearm was in contact with the barbell)
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
(Compare results of conditioning to January 25, 2011 – the strength portion is slightly different (better, of course) in that we have prescribed a narrower grip, but one from which we can create better data since it dictates that the positioning of your hands will be the same every time we test this)
Lookin’ Good, Feeling Ready?
Written by George Economou
The big day is almost here! The final day of the 2011 Look Good, Feel Good, Play Good Challenge is next Monday. We’ll post more information later this week as to how the day will run, but for now 100+ competitors should be thinking of how to attack the last week of prep before the final workout.
Stay on top of your nutrition. You’re nearly eight weeks in, and all of your hard work and perseverance is about to pay off. It’s amazing what a difference clean eating can make on your performance and emotional state. Don’t go on a body waxing or tanning spree…we’ll make sure the lighting is right for your after picture. If you want to work on something that will make you better looking, try practicing your smile. 🙂
Look at your score from the previous challenge and start thinking about the improvements you’re going to make: how much more weight, how many more calories, swings, squats and presses. Get these numbers in your head so you know what your goal is on challenge day. During the workouts this week, practice your techniques for maintaining a positive performance state. What’s this? Every time we close our eyes in a workout, shake our head, or double over in exhaustion we place ourselves in a negative state and our performance suffers. Practice these instead: stand tall to catch your breath, keep your eyes focused on the finish/horizon, and when you feel like it’s too tough to push through, put a grin on your face from ear to ear.
If you know you are heading into competition, it doesn’t make any sense to crush yourself in the last few days before it. It also doesn’t mean that you take seven rest days prior to the event either. Go after Monday through Friday pretty hard; don’t be afraid to challenge yourself, but at the same time focus on technique and quality of movement. Use the weekend as an opportunity for active recovery. Get into the gym and move a little bit, whether that’s participating in the workout at 75% or just doing some foam rolling, a dynamic range of motion warm-up, practicing some technique, or just getting the blood flowing. And most importantly, get a good night’s sleep on Sunday night so you’re well rested and ready to crush it.
Good luck competitors!