Box Squats -Dynamic Effort (DE) 8 sets of 3 reps
-45-60% 1RM/under speed
10 rounds of the couplet:
Knees-to-Elbows - 10 reps
Hug-a-Twinky (reverse-hypers) - 10 reps
Dynamic Effort Training - Lifting a non-maximal load as fast as possible. The weight shouldn’t be heavy and should move explosively.
This training is done for low reps per set so as to promote the most explosive power possible. One of the other great benefits of DE work is that it allows for form practice. As the weight is drastically reduced technique is easier to build and maintain. The goal is to move the weight as quickly as possible, but with perfect form. Fast and sloppy doesn’t do much good and is a big injury risk.
The Dynamic Effort day is not used to develop maximal strength, but to increase force production and explosive strength. By training at 45-65% and using compensatory acceleration, the athlete will become more explosive. Using compensatory acceleration (pushing as hard and as fast as one can during the concentric phase of the lift) allows the athlete to push maximally against sub-maximal weights. Thus an athlete that can back squat 300lbs. using 180lbs (60%) can produce 300 lbs. of force as long as they concentrate on accelerating the bar. The training of force development is imperative in order for an athlete to achieve their potential.
What a bunch of twinky-huggers!
Maybe going out on a limb here, but it would appear Sara is QUITE excited to see the contraband bands make a guest appearance, today....
We have a lot of traveling CrossFitter's who come through our gym and take a lot of pictures of our equipment, gym set-up, ask about our training and schedules, and they take those ideas back home to utilize. That's one of the great things about CrossFit. The open-source model and sharing of ideas. If you travel and see something really cool, be sure to bring the idea back home. I got our personal small whiteboards idea from another gym. There's a CF gym out there that has a jeans exchange box in their women's restroom - what a cool idea!