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"PUNK SOPHISTICAT"
Obj: Strength
Warm up: 4x Barbell Complex (85#, 95#, 105#, 115#)
Training:
(1) Work up to 1RM Dead Lift
(2) 5 Rounds
1x Dead Lift @ 90% 1RM
10x Dips
(3) 5 Rounds
3x Curtis P (113%, 125#, 135, !35#, 135#)
5x Chin Ups (palms facing face - strict form, no kip)
1x Curtis P = Hang Squat Clean, Left leg lunge, Right leg
lunge, Push Press.
(4) 3 Rounds
1x Double Eagle
10x Weighted Sit up
Comments:
"Strength is the ability to produce force, and it is possibly the most important component in athletics. It is dependent
upon muscle mass, on the nerves that make the muscles fire, and on the will that fires the nerves. Power depends on it, as
does balance, coordination, speed, quickness, and endurance. Athletes will risk censure and suspension to get it; there are
no steroids for improving 'technique.' And once they have it, they are much harder to beat: all other things being equal,
the stronger athlete will always win.
- Mark Rippetoe, "Strong Enough?"
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| The Dead Lift - the best all around test of maximal strength. |
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| The lunges are the worst part of Curtis Ps. |
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| The Double Eagle starts with 6 Kettlebell Squats. |
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