GROUP WARMUP
2 sets -
5 tempo plate squats
5 overhead plate stretch
10 PVC pass throughs
:30 ski or bike
ADVANCED TRAINING TECHNIQUES
Perform *Myotatic reps with control; take as-needed rest between each set (between 60-90 seconds)
Circuit 1:
3 sets -
6 Myotatic Bench Press
8 Floor Lying Tricep Extensions
10 banded pull aparts
Circuit 2:
3 sets -
6 Myotatic Strict Pull-ups
8 Barbell Bicep Curls
:15 Single arm ring row hold (each arm)
Circuit 3:
3 sets -
10 Myotatic Push-ups
5 Myotatic Sandbag squats
50m Yoke Walk
*Myotatic reflex (aka stretch reflex) is a muscle contraction in response to stretching within the muscle. It is a monosynaptic reflex that provides automatic regulation of skeletal muscle length. When a muscle lengthens, the muscle spindle is stretched and its nerve activity increases. This type of movement strengthens your neuromuscular communication, making your muscles faster and more efficient at sending and receiving messages. It also recruits more fast-twitch muscle fibers than most traditional protocols.
HAPPY BIRTHDAY ANDY METCALF!
Mindset Monday - Preparation
Are you prepared when you arrive at the gym? Have you reviewed the workout to familiarize yourself with what you will be doing...or do you walk in the gym and read the workout for the first time on the whiteboard? Have you watched any videos of new movements so that you're better educated on what will be expected? Do you arrive early and warm up your system, knowing that the group warm-up is the minimum required...or do you stand at the whiteboard waiting?
Doing all of the above will set you up for success and allow you to be more focused. We want you to be prepared and mindful so that the workout has the most positive impact on you.
