the ludus

Sunday, July 31, 2011

31 july 2011

7 min amrap

7 deadlift 315
14 pistols
21 double unders

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Tempo Training

Four numbers will be used or the letter X for explode, will be used to dictate the tempo at which the lift is to be completed. The first number dictates the seconds it will take to lower the weight. The second number is the pause before the concentric moovement of lift, which is the third number. The fourth number represents the pause before the next repetition begins. For an article on why this tempo training will help you conquer that plateau click here.

PRE(perceived rating of exertion)

6 No exertion at all
7 Extremely light
8
9 Very light - (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion

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aj moore

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Sunday, July 31, 2011

31 july 2011

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