ME Upper, crossfit WOD
warmup:
3x5 pullups, dips
barbell complex, 55#
shoulder press up to 85#
WOD 070822:
5x5 shoulder press
SS: 2x95, 95 (last rep push press), 90 (last rep push press), 85
cooldown:
10x sprint intervals, 1/18 mi, rest 1/36 mi (sprint the long part of the track and walk/jog the short part)
I took some advice of some folks on the crossfit board today and dropped weight at form failure instead of muscle failure.
" 'Failure' is lack of correct form, it is not muscle failure. You would be hurting every subsequent set by going to muscle failure. One does not need to train to muscle failure to achieve strength gains. In fact doing it is going to hurt progression in most cases."
As far as the sprints, I was only going to do 8 rounds but the track was kind of slippery so I couldn't go as fast, hence 10.
3 comments:
Good weather for sprinting! Sounds like fun. Well, sort of...
Your point of failure is a good one. Training to failure (form or muscular) is very hard on the body; it can elicit a higher hormonal responses (including cortisol though!), but it's pretty easy to overdo.
Saw you on the CF boards yesterday (and today as well I just noticed). Nice to have a representative.
Scott's spreading the word!
Agreed about the failure thing, especially the argument that by not going to failure, you actually can do more work with higher reps at lower volume.
I'm plan on more reps at a very light weight (say, 12 oz...).
Yeah, I felt I should participate in the board since I was using the workout explicitly posted for that day.
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