AIN’T NO REST FOR THE WICKED

Every movement is touch and go – no rest at the start, rack or lockout positions.

This will require a more dynamic, explosive approach to the movement allowing us to build an aggressive mindset to generate power. Regardless – one must always maintain form and control.

RELOAD & RE-ENGAGE

Remain ubroken. All sets that require a push to failure – take a 5 second break at failure, then go again until you can’t.

Here we are looking to build mental resilience at it’s core. Your modifier kicks in quite literally when you have reached breaking point. Here we’ll practise getting straight back into the zone and re-engaging with negligible rest times.

WE WAIT

Each set followed by wall squat (lower centric set) / push up position (upper centric set) for 45 seconds.

We look to vary the way the body is taxed by adding an isometric hold following weighted movements / heavy cardio work to challenge you to get control of your breathing in a sub optimal state.

EDGE OF ANNIHILATION

Every set ends with a 20 second static hold at lockout point / load bearing point.

We don’t want to add these to our 1rm’s etc but we are again looking at moving from movement to holds to tax ourselves in different ways. Once more – we’re looking at holding a position when at the point of fatigue, building not only physical but mental resilience.

ACCEPT CONSEQUENCE

A MOMENT OF CONTEMPLATION

Keep all reps slow and controlled – a baseline of 3 secs up / 3 secs down is a good starting point.

This will massively increase your time under tension – so you may find yourself humbled by weights you can normally do. Be prepared to build a strong base of endurance with sets taking longer than we are accustomed to.

CONQUER FATIGUE

Initiate the rest pause method. On heavy sets rest 30 seconds and reload with a drop in rep range – done twice.

A brutal attack on a mental and physical level. This method keeps you constantly out of your comfort zone & always under duress; offering the rewards that go with it.  Rep ranges will be listed whenever applied.