A= Acceleration
S= Super
S= Set
Use this format as a metabolic finisher or on conditioning days. It's simple, and brutally effective. If performed correctly, you will be crying for your mama when you're finished.
How Does It Work?
Pair any two multi-joint/compound exercises. Determine your 1RM for each lift and structure the progression like this:
Use 50% 10RM for 5 reps,
75% 10RM for 5 reps,
100% 10RM for 5 reps.
Repeat the progression for 15 minutes, resting only as needed to change the weight and prevent any breakdown in form.
Some super set combinations to consider:
- Deadlift/ Bench Press
- KB C&P/ Sumo DL
- Hex DL/ BB C&P
- KB swing/ Push Press
- Squat/ MP
- Bench Press/ Bent Row
- DB snatch/ Alt Lunge
If you're really ambitious, perform 1 round, rest 5 minutes, and repeat with a second set of exercises.
I'll bet, when you're done, you'll dream a little dream of me.
Stars shining bright above you
night breezes seem to whisper "I love you"
birds singing in the sycamore tree
dream a little dream of me
( Mama Cass) 1968
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