141014 Tuesday 1000 & 1800


EPOC or Excess Post Oxygen Consumption

This refers to the amount of oxygen that is able to be consumed after exercise. The amount of oxygen absorbed is proportional to the length and intensity of your workout. So your body goes into overdrive for oxygen replenishing when you start your intense workout. It is a survival mechanism trying to get you back to normal homeostasis as quickly as possible. During this time you burn more calories and this is a benefit of physical work! Studies have shown this effect to work from for 30 minutes after workouts up to 30 hours after their workout.

So in other words: Intensity matters!

Lets spike that EPOC effect today!

This week will be the final week of our mesocycle Strict Ring Pullups. We will be doing a test next Monday on this movement. Possibly get some first time strict ring muscle uppers!

Jared – FTCF

A. Progressive Model Strict Ring Pullup

Take 30 Minutes to find your 7 RM Clean or Power Clean
***This RM will be touch and goes (Your hand never leaves the bar). So what does this mean for your max? It means that you will have to go to back to fundamentals of ‘catching’ the bar as it comes back down for your reps. This is a skill it itself and your body is used as a shock absorber to make this happen!

EMOM 10 Minutes Alternate between the movements
2 Power Cleans at your 7 RM (does not have to be touch and goes)
10 Burpees


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