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Wednesday – 24.10.18

October 24, 2018 Kazzafi Ansari Leave a comment

Strength

Warm up-

3 rounds-

5 Squat jumps
5 Good morning

Strength-

Back Squats 5-5-5-3-3-1-1
Bulgarian split squats 3 x 10
Deadlift 5-5-3-3-3

Barbell Hip Thrust 3 x 10

CrossFit

Warm up-

400m Run

4 Rounds-

5 Jump Squats
5 Ring rows

Skill-

Dumbbell Snatch

Conditioning-

21-15-9-15-21

Wallball Shots @ 20/16 lbs
Dumbbell single arm Power Snatch @ 30/20 lbs

Video demo-

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#Repost @dsomerset1 ・・・ The best diet is the one you can stick with, enjoy, and produces the results you want. The rest is just semantics. #eattolive #foodismedicine #eatclean #fitness #deansomerset

#Repost @beardthebestyoucanbe ・・・ There is no such thing as good or bad form, or posture. There is no right or wrong “exercise”. What does “functional exercise” even mean, and what is this “core” thing everyone keeps talking about whilst planking or crunching?! My newsfeed is blowing up with these so-called “fitness coaches” and “rehab experts” putting all type of crap out there. For 1 of 2 reasons, maybe both 1. Pure ignorance 2. Trying to grow their following by giving people what they think they want _ The only bad posture is the posture we spend too much time in (shout-out Andreo Spina). Life is not perfect posture, and neither is sports . As human beings, our movement capacity should be vast. If we only stay in a small handfuls of postures we aren’t fulfilling our movement potential, and we’re creating more dysfunctions and weaknesses because of it. Your body will devolve rapidly _ If you always hammer down the same posture, even if it’s “good posture”, you’re only creating strength and neurological control in that specific posture. So when your body slips out of that particular shape, weakness and injury is the outcome - and that’s not a good sign _ There is no such thing as a functional exercise, just functional (or non-functional) joints that can fulfill movement potential. If your joints can’t successfully control a range of motion that is necessary in your daily life, you should probably make that a priority for your training practice _ So in conclusion, is it that you need to practice good form (and never lose it, ever)...or, practice multiple forms. _ How do we practice in those ways? Well, it’s going to take a philosophical change first and foremost. Understanding our biology and neurology is important . If you do not know how to train in such ways, find those who do. _ #BeardTheBestYouCanBe #functionalrangesystems #frcms #controlyourself #calisthenics #mobility #fitnessjourney #fitnessaddict #inspire #workout #coaching #strength #personaltrainer #instagood #healthy #insta #gymrat #gym #gymlife #bodyweighttraining #exercise #fitspo #fitlife #fitness #fitfluential #workout #fit #fitfam #fiticain

#Repost @catalystathletics ・・・ “The ratio of certain lifts to others will also describe an individual’s relative strengths and weaknesses, which can guide program design emphasis and exercise selection, or indicate potential problems requiring direct correction. . “The ratios in Table 33.3 are descriptive of a balanced weightlifter. Reasonable divergence should not alone be considered to be indicative of a problem, as all athletes will possess natural strengths and weaknesses that can shift certain ratios without representing a problem needing to be addressed. . “Some ratios will also naturally diverge due to elements like body type and bodyweight category, and traits like explosiveness. For example, the lightest and heaviest weight classes tend to have higher squat to competition lift ratios (Laputin & Oleshko 1982/2007); a less explosive athlete will typically have a lower competition lift to squat ratio than a more explosive athlete; taller lifters will tend to snatch a higher percentage of their clean & jerk than shorter lifters. Such divergences will persist to a great extent regardless of training.” . From Olympic Weightlifting: A Complete Guide for Athletes & Coaches, 3rd Ed. by Me. . Tag a friend who’s always asking for these damn numbers. . #weightlifting #catalystathletics #garagemind #loudmindquietmouth #usaw #iwf #teamWAG #puori #earthfedmuscle @earthfedmuscle @puorilife #bahrainfitness #fitician #crossfitbahrain #fitnessbahrain #olympiclifting #olympicweightlifting #weightlifting ___________________________________________________ Visit catalystathletics.com for the biggest collection of free weightlifting articles, videos, exercise demos and more.

Amazing breakdown about adaptation to hypertrophy! #Repost @drandygalpin ・・・ Great explanation of the complexity of muscle growth & how it extends far beyond just "testosterone" by @dr.eddiejo - * It is with confidence I can say that we have come a long way in our understanding of the physiological mechanisms underlying muscle growth in response to resistance training. Even just around a decade ago, the optimization of training programs towards muscle growth was largely predicated on the best way to maximize "anabolic" hormone levels. With the advancement of muscle biology and exercise physiology research, we have indeed arrived at the conclusion that hormones (that are purported to be anabolic) were given way too much credit for the hypertrophic adaptation in muscle during resistance training. In fact, at least in my opinion, hormone-mediated pathways are only minor contributors to the growth response to training (that is of course in the context of normal physiological ranges). Muscle growth involves a complex multidimensional process as illustrated above and with better understanding of how each of these pathways may be manipulated by various exercise and nutrition strategies can we further advance the optimization of training programs towards muscle growth (in various populations). With that said, we must understand that building muscle whether in a rehab patient or an elite athlete involves critical understanding of these mechanisms to better guide application. #muscle #hypertrophy #testosterone

#Repost @simonsaysinspire ・・・ #quote #inspire #direction #vision #progress #pace #slow #grow #startwithwhy #leaderseatlast #togetherisbetter #simonsinek #quotetoinspire #fitician

Climb Kilimanjaro Challenge @ #rcsihealthweek #rcsibahrain #crossfitrcsi #rcsithehub

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