Hattori
Objective: Strength LUT
Warmup: 4 rounds
8x Front squat (75/55) - start there then work up each round in weight
4x jump squat
8x alligator pushups
4x Dislocates
Standing Frog stretch
1) 6 rounds
2x Front squat work up to 85% of 1 RM or
3x Mantis
2) 6 rounds
5x bench press -
8x single arm row
10 seconds glute ball each side
3) 6 rounds
8x Dumbell thruster - difficult but doable
6x ball slam
30 seconds foam roll back
Comments: Just because we are on a stamina cycle doesn't mean we ignore the other aspects of fitness. The concept of fluid periodization trains all aspects with a emphasis on one. If we ignored our Strength during this cycle it would decrease and when we came back around to doing a strength cycle we'd be right back where we started. During the next two weeks we'll hit strength and work capacity 1x week to maintain what we got.
Hitting some heavy Front squats today. I know, you may be fried from yesterday. Deal with it. On the warmup start with the prescribed load and then start progressively adding weight depending on your level of strength. We want to avoid going from 75lbs during the warmup to 225lbs for our first working round.
A common misconception is that lifting heavy makes you bigger. This is wrong. Training heavy will make you stronger without making you get bigger. Bodybuilders don't do 8x3's with compound barbell exercises - powerlifters do. Powerlifters compete in weight classes. The last thing they want to do is get bigger. Hypertrophy training stimulates muscle growth - 8x12's with 30 sec rest on tricep extension for example. Doubt it? Research it.
Remember the Mantis is to work scapular retraction (pinching shoulder blades together) something that seems to be really difficult for some people. Reset each rep, bring those elbows high.