BARBELLS AND BODYWEIGHT parts of the rep. To exert control in the bottom range, it’ s 3 seconds to maximise full range; I must stress that it’ s held under control of the muscles and not hanging precariously off the shoulder joint.
Upper Push and Pull Skill Block 1a-Wall Facing Handstand Hold x5 breaths 1b-Passive Bar Hang x5 breaths 3-5 rounds
* When people are upside down, they panic and hold their breath. To avoid this, focus on achieving 5 full breaths as a means of developing time in your practice.
Strength / Size Block A1- Bench Press x3 into TMB( 1-1-3) Gym Ring Press Ups x9 s / s A2- Pendlay Row x5 into Feet Elevated Gym Ring Inverted Row x7 5 rounds with 60s rest
Coach Tip: When performing the Pendlay row, pull the bar to the same position on the chest, as you would on the bench press.
Rep Block B1- TMB( 2-0-1) Chin Up Combo * x15-20 rep target s / s B2- TMB( 1-0-2) Dip Combo * x15-20 rep target 4 rounds with 60s rest
* Combination is completing as many reps as you can with weight attached( aim for ¼ of your bodyweight) then remove weight and complete remainder of the reps until you reach the target.
‘ Illegal Pump’ Arm Challenge C1- Gym Ring Support Max Hold s / s C2- Straight Bar Bicep Curl 40kg x50 rep target *
Hold ring support for as long as you can, then pick up the barbell and chase down that 50-rep target. Each time you lower the bar, it’ s back on the rings and hold.
Coach Tip: On the ring support, force the arms straight by squeezing the triceps. This will allow the bicep to lengthen and stretch in between the curls. It’ s a great way to improve mobility around the shoulder and the straight arm strength transfers well to other high skill bodyweight exercises.
Core and Cardio 1a- Ski-Erg 8-12 calories 1b- Extended Plank Hold 6 breaths 3 rounds for time
Cardiovascular training and core work is a chance to be creative and to use your time efficiently. The Ski- Erg is a fantastic machine to do just that, especially when combined with extended plank holds.
Coach Tip: Aim for 8-10s for each cycle of breathing in and out. It means, more time in position to challenge the core as well as improving the mechanics of breathing whilst under tension. Do this well and you will have up to 60 seconds of rest, although I do admit, it’ s a hard way to rest!
Intensity always comes at a price and that often takes you away from your training into a world of rehabilitation and physiotherapy.
Think long-term, making gains in strength and size, whilst running parallel with the appreciation that you can improve how well you move with each session.
Simple adjustments to exercise selection, sets, reps and rest can elicit changes in the body from the right stimulus and avoid too much stress in the short term.
Remember the performance you seek in the gym is a reflection of the life you lead outside of it.
Create balance in training and life. Each month, Andy will bring you training insights and challenges that will test you both mentally and physically.
Next month is‘ Squat to Valhalla’, a session you will never forget!
Find him on Instagram: @ ironmacfitness or contact him via www. noweaklinks. co. uk
MARCH 2018 / MUSCLE & FITNESS 67