DATE: 2021-12-14
AO: Freestate
Q: Old Bay
PAX: Old Bay, Deagle, Horshack, Butter, Winston
FNGs: Lefty
COUNT: 6
NOT A PROFESSIONAL – MODIFY AS NECESSARY
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: –
Michael Phelps
Squat Seal Claps
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hays
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 4,5,6, up slow 7,8,9
The Thang:
Plank Walkouts
Coupon Lunge (no coupon option body weight lunge)
Coupon Two Handed Row (no coupon option – JLo BirdDog)
Derkin
Coupon Squat
Coupon Military Press (No coupon option – dry dock)
Coupon Curl
Jog to laps to wall
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, kung fu
Wall Dirkins
Bodyweight Squats
Dips
London Bridge (again)
Bear Brawls
Mary:
Circle of Mary
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 