Wednesday, July 17, 2013

Day 197: Do you Know your Muscle Fiber Type ?

What is your Muscle Fiber Type?

Knowing your muscle fiber type can help you determine your approach to training. Have extermely high fast twitch muscle fiber, then you must spend more time on higher rep schemes and endurance type workouts. Have extremely low fast twitch muscle fiber then you must spend more time training in the lesser rep range workouts, and workouts that last much less in duration but are more intense. Read the article for more information.


3 rounds of:
15 Hang cleans @ 135
15 Burpees

Rest 10 Minutes

18 Minute EMOM
*at the start of the clock perform #1 on the first minute, #2 the second minute, then #3 the second minute. After #3 then repeat the cycle.
**follow the pattern until 18 minutes is up. your only rest is the time remaining for each minute after the work is completed.

1. Max effort air dyne for 30 seconds (or rower)
2. 12 unbroken toes to bar
3. 12 unbroken push presses @135#

Day 196: Interval Training

Today we adopted 3 used AirDyne Bikes. These Bikes are a great addition to Training and are a staple in a strength and conditioning program. They add cardiovascular endurance and stamina stimuli and can be mixed in with any other movements in a metcon. Mix in some gymnastics, olympic weightlifting, and power lifts and you will have a totally new workout experience. I tested these out today by doing some interval work (explained below) and know that they are going to come with great results. Cant wait to put these to good use. 


10 Minute EMOM 
(every minute, on the minute perform the following reps, alternating between the 2 listed sets)
1. 7 Touch and Go power snatch @ 135# (or pick a weight that you can complete all reps touch and go, but is still a challenge.
2. 2 Power Snatches @ 185 (or about 85% of your max power snatch)
*Every minute alternate between these 2 sets, and rest the remainder of each minute.
**the goal is to move the weight as efficiently and and fast as possible while maintaining proper form

Rest 5-10 Minutes

10 Minute EMOM

1. 7 Touch and go Clean and Jerks @ 135# (or scale down as needed in order to go unbroken)
2. 2 Power cleans + 1 Jerk @ 225# (scale as needed but should be heavy)


20 Rounds of: 30 seconds of work / 30 seconds rest on the Air-dyne
*this should not be paced. Every interval should be 100% effort. If you die out then keep attacking the next interval with 100% effort.

Rest 10 Minutes

10 Rounds of 30 secs work, 30 secs rest (same as above)