Tuesday 111108

Back in September Ryan and Jason decided to see how much weight they could “stand up” with out of the jerk blocks. Just think, somebody can actually clean and jerk that.

For Time:
5 Rounds

• Row 250m
• 10 Stick Jumps

rest 2 min

30-20-10 reps of

• Sandbag Ground-To-Shoulder (50/30)
• Sit Ups

Best Warm Up for Strength Training
By Coach Jeff (reposted from his blog)

I am obsessed with getting results and finding the most efficient ways to do so. I absolutely believe in training hard but I also think you should train smart.

One of the most common questions I get at the gym concerning heavy lifting is “How should I warm up?”
Here is a typical way to go about it if you are going to do a 5×5 deadlift with 300lbs.

135×5
185×5
225×5
255×5
275×5
300 5×5

That’s a lot of freakin reps and volume before you even get to your 5×5. A total of 25 before your work sets. I’m getting tired just thinking about it. I think there is a better way.

The idea of this warm up procedure is to do just enough in order to “prime” the nervous system for the heavy work sets.

Check it out:

135×5
185×2
225×2
250×1
275×1
300×1
315×1 (so the following work sets will feel lighter)
300 5×5

If you do the math that’s just about half of the number of reps before your work sets. As a result of the lower warm up volume you might feel a lot stronger and be able to do even more weight for your 5×5.