DATE: 2021-09-22
AO: Horizon-Ao
Q: Old Bay
PAX: Kodiak, 3 mile, Magoo, Poe, Mayberry, sticks
FNGs: Attache
COUNT: 8
3 Keys to Mastering Slow Strength Training
Tension: How long they kept force applied against the muscle. Speed: The cadence at which they raised and lowered the weight.
Failure: Final reps should be a battle. Failure is growth – Muscles shake, don’t break WARM UP: – 6am
Michael Phelps
Squat Seal Claps
Side Straddle Hop
Downward Dog – Cobra
Hank Aaron
Cherry Pickers
squeeze more muscle-making out of each rep’s three phases—positive, static, and negative—by doing them in slow motion – each exercise phase will have a cadence
Example – Merkin – Down 1,2,3 – stay in the down position 1,2,3, up 1,2,3
The Thang:
Plank Walkouts (Inchworms)
Lunges
JLo into BirdDog
Merkin
Big Boy Situp
Squat
Jog to brick wall
2X –
London Bridge
– Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position) Peoples Chair – add seal claps,hammers
Wall Dirkins
Jog to entrance
Dips
Aussie Pull ups
Elevated Merkins – hands on low wall
Jog to field
Bear Brawl
Mary:
Flutter Kicks
LBCs
Circle of Fire – Plank Hurdles
Count-o-name-o-rama
COT
Slow motion – understand the necessity of slowing down and not going full speed all the time. Slow can be more productive than unfocused, frantic activity
We grow by failing – lifting weights very slowly to maximize muscle fatigue, the goal being muscle failure. As we quip, ‘Failure is success.’ Muscle failure is the key to stimulating muscle growth
Failing in life is how you learn and grown, without any setbacks, there can be no come back
F3 The Capital 