Strength & Conditioning Day 1:
|hip and shoulder mobility|
|db thrusters x 10|
|weighted plank x 30 s|
|3-4 rds rest as needed|
|50 jump rope|
|15 lunges (each leg)|
Come to Open Gym 9-11 a.m. and then meet up with us at Yolk Sundance Square for BlackBox Family Brunch! If you don’t want to work out, just meet us there at 12! We hope to see everyone there!
Strength & Conditioning Day 5:
|clean x 3|
|fs x 4|
|BodyBuilding Tabata: go light and go in a circuit, rest 30s between each round, 4 rounds total|
|Curls + dips + press|
Prepping the Central Nervous System
I want to briefly talk about the central nervous system (CNS) and how preparing it for exercise can improve your workout. If you have noticed how we program your daily workouts then it should be no surprise that you always see explosive or prep movements performed before our traditional strength movements. If you follow the strength and conditioning program you are accustomed to seeing these explosive exercises such as kettlebell swings, plyo push-ups, and box jumps. Our weightlifters may see some drop snatches programmed before snatch exercises to prepare them for receiving heavier loads overhead in the bottom position.
It is no coincidence that these exercises are performed at the beginning of the workout. They act as a warm up for the CNS. Have you ever gone straight into a heavy set of squats and finally feel warmed up on your last set? That is why it’s important to perform explosive movements prior to strength, so that you can achieve maximum effort. The CNS is an important part of any exercise program. It is constantly being broken down by heavy squats or pulls and adapting to different loads placed on the body. This is very taxing on the CNS and impacts recovery, so if we properly warm it up then we can achieve maximal neural firing throughout the entirety of the workout.
|walking lunges x 20|
|side plank 20s on 10 s off x 4|
|6 min EMOM|
|even min: 1 suicide|
|odd min: 20 KBS|
We don't Twit much, we're more partial to FB (cause we're old people). But hey, followers! Sup? Come lift heavy stuff...
@MitchHeaslip Hi Mitch, we don't coach powerlifting, but we're real good at turning powerlifters into weightlifters...
BlackBox Fort Worth
3701 Lovell, Fort Worth, TX 76107
(817) 841 8678