20 Reps adding 5 lbs from last week.
By now the weight should be getting a little tough to complete.
This is when it counts and you will push your body to either grow, improve and make progress if you complete all 20 Reps or stay the same and not complete all 20.
Yes, it gets super hard after 10 Reps but you can either say “wow this is hard” and stop or you can take a deep breathe at the top of each rep stay super tight and eek out the next rep knowing that every extra rep is going to bring you that much closer to your fitness goals.
This is just like closing out a wod, you always go faster at the end of the wod right? Because that’s when you push your body to change. Well it’s the same with the Squats, your body needs to push through the physical stress to be forced to change.
Don’t look at these Squats as just doing sets of Back Squats.
You’re doing something entirely different here, You’re forcing your body to create a biological change that will aid in the FAT BURNING and MUSCLE GROWTH we are looking for.
The more you push your body past it’s comfort level and into an uncomfortable feeling (like your gonna die!) the more progress you will make and the more results you will achieve.
Again, take your time with these Squats. Don’t rush through them. Take every rep slowly and in control, you should be treating this as 20 single reps not 1 set of 20 reps.
Picture this as doing a 1 rep max 20 times. MAKE SURE YOU BLOW OUT AT THE TOP THEN TAKE A DEEP BREATHE IN PUSH OUT YOUR GUT AND TIGHTEN EVERY MUSCLE IN YOUR BODY. This should happen 20 times.
The only reason I’ve seen people get hurt doing these is because they do not hold there breathe and tighten up before each rep.
When I ask them how did they get hurt they always say “I forgot to stay tight!”
Well don’t forget!
If you’re not doing this and your goal is to get stronger and leaner your out of your mind!
Doing these 20 Rep Squats once a week is going to produce the same changes in your body that you would get from taking PED’s.
So do it!
2015 Masters Qualifier Event 4
21-15-9 reps for time of:
24/20-inch box jumps
Let’s Go Philly!!!!!!Read More
Well, it’s here again!
Tuckers Big Charity Bowling Event of the Year!
Here’s were we get to give to a great charity like “The Mothers Kiss”. We also get to experience a true masterpiece which is my Bowling Game.
It’s not everyday that everyone gets to see a perfect Game bowled I like to consider it a once in a lifetime event or in this case
Due to the Tuckers a once a year event.
I will admit I have not been able to get quite close to my usual score of 300 over the last several years in this event but I am definitely feeling a perfect game coming this Saturday at 8pm at the Syosset Bowling Alley.
So Make sure you are there to experience such a fantastic, empowering movement.
The Masters Workouts were Released tonight so let’s cheer our own Philly “the Beast” Calderone on and support him by doing Wod numero Three with him on Friday.
Enjoy this one Guys and Gals and you too Philly
5 x 3
Perform 3 Reps every 2 Minutes Increasing weight each set but staying in what I like to call the Target Zone, not starting off 80lbs below it.
All 15 Reps Are Heavy!
1,000 Meter Row
50 Thrusters 65/45
30 C2B Pull ups
3-2-1 PHILLY!!!!!!!!!Read More
Pay attention to this Content right here it’s important.
READ THIS! EVERYONE
Most of the exercises we do Require Power. If you’re not sure what that means, it means using your body as one unit to produce force.
Some exercises that we do that require power are:
Kipping Pull up
Kipping Toes to Bar
Kettle bell Swings
Do you see a common theme in these exercises?
In all these exercises we use our hips to create energy, after our hips create energy we let the energy run through our body starting in our foundation running throughout our body into our extremities and finally into the object we are trying to move. In this case a barbell, kettlebell, or in the kipping pull ups case our bodies are the object to be moved.
What do all these movements have in common with sports?
In all sports we use Power to move an object like:
A Lacrosse Ball
Think about “the wave” like at a baseball game. You start in your seat stand up and raise your arms up at the end.
So here’s the thing.
The energy takes time to move through your body. What do I see a lot of?
Rushing, rushing through the movement. What happens when you rush through the movement?
You Fuck Up the energy pathway.
If you move slow and give your body time to let the energy move you then give your body a chance to let the power build up and at the end “Bang” the energy hits the object like a ton of bricks and depending upon the objects size, weight, structure and your technique the object moves (hopefully quickly).
What do we need for this to take place correctly?
Well Like we spoke about before you need a violent opening of the hip to start this baby off right.
Then and this is super duper important You need to have “PATIENCE”. You need to let the energy move through your body instead of rushing and killing your power.
Ya know what you get when you have patience?
You get that thing when people say “Man, he/she throws/hits/the ball so far but it looks like he/she isn’t moving fast at all.
So let’s say for arguments sake that you have patience.
Now With patience comes “Lag”, what’s “Lag”? Well Lag is when the object you are trying to move gets “left behind”
On purpose of course because your body is in front (so to speak) of the object.
But when that energy finally makes its way to the front door of that object, BooYa Baby! Look Out!!!
Cause if ya where patient enough and let the object Lag for a long enough time that things gonna fly outta the ball park when it’s ready.
Now let’s compare an exercise and a movement in Sports.
How about the Split Jerk and Hmmm, the Golf Swing!
In the Split Jerk we’re trying to move the barbell from our shoulders to overhead without “Pressing” it.
In the golf swing we are trying to hit a ball a certain distance.
If we break them down we got a set up for both movements, I won’t go over this as most of you all know what that is for each.
In the Jerk we dip down to build momentum then drive the bar off of our shoulders by violently pushing our body into the barbell
so that the barbell moves upward towards the sky. Now the barbell has to be in contact with our shoulders or else our shoulders are going to crash into the bar losing a shit load of power into the barbell (this is why the barbell must be resting on our shoulders) and pretty much losing every bit of power we built up dipping down and driving.
But let’s say our shoulders were in contact from the start and the barbell flew off our shoulders ascending through the air like a spitball blasting out of a straw at unknown hyper speeds.
The more the Bar “Lags” behind or keeps dropping into our shoulders before we blast them upwards the further the bar will go up.
Once the barbell leaves our shoulders into the air we use our extremities or arms to PUSH ourselves under the bar as quickly as possible into the Lunge position. This is a Lunge Position, not to be confused with The Lunch Position!
Now in a Golf Swing We take the club back much like the “Dipping” phase of the Jerk, then we slowly transition from back swing to down swing also much like the transition form dipping to driving in the jerk.
If you are too fast in either and have no patience you will lose power and risk not only loss of power but some kind of technical error. (moving quickly will increase the chances of a technical error)
So after being patient and you then unwind your hips like the straightening of the hip in the jerk and this is where the magic happens!
Here’s the exciting part! Once you have straightened your hip or unwound your hip you then let that energy travel through your body while you just sit there and let this all unravel like some magical beanstalk propelling to the sky before your eyes.
Then when you regain consciousness from all the beauty you just witnessed you finally get to see the unleashing of fury into that object as if the Devil himself was on the end of that built up power you created.
Just like your shoulders releasing the energy into that barbell your club head unleashes hell into the poor little dimpled circular victim.
If you timed this all right, had the patience one needs to release wrath and the Lag one needs to produce pain that barbell and the white ball should take off like the millennium Falcon once Darth Vader found out He was Luke’s Father!
I hope this description helps you understand this whole Power Thing. Or at the least gave you a good chuckle.
Perform 2 reps every 2 Minutes for a total of 10 Reps
Take 3 Minutes to Complete
Then… Do 3 Split Jerks @80% Max Weight
If you are good at Burpees do 20 Reps each 3 Min, if you aren’t do 15 Burpees, right after the Burpees do the 3 Split Jerks
Which should be heavy, you should definitely not be doing these consecutively they should be needed to be dropped each rep.
If you are blowing through them add weight.
Do this for 5 Rounds total, so this is 5 Rounds at 3 Minutes each round.
Your rest is what ever time is left in the 3 minutes.
If you feel you are finishing fast then add weight.