April 6th." Work capacity is the general ability of the body as a machine to produce work at different intensities and duration using appropriate energy systems of the body"
Mel Siff
WO. du jour
Warm up: bands, jump rope, 5 min. on heavy bag, Kettlebell joint mobility, abs and deck squats.
5 min. H2H with 12kg KB
2min. swings with 16kg. KB
1min. snatch with 16kg KB
2min snatch with 16kg KB
3 min snatch with 16kg. KB
2 min. bottoms up clean with 16kg KB.
2 min. clean with 2-20 kg. KB
2 min clean with 2-20 kg. KB
1min press with 1-20 kg KB
2 min. Press with 1-20 kg KB
2 min. press with 1-20kg. KB
One min rest between sets.
How much work is too much or too little will be debated forever
It always been a debate on how much work or exercise stimulation is required for training effect. The text books, organizations and magazines will tell you to get power, you use 1-3 reps, strength use 5-8 reps, Hypertrophy you need 8-12reps and muscle endurance is reps 15-25 reps. Dr. Mel siff stated in his " Facts and Fallacies of fitness" that any rep volume can do any one of the same end results depending on a number of training and physical factors. So when a trainer tells you will have to do x amount of reps to build muscle, so my use low reps and others may use dozens. Fitness and strength is not a pure science nor predictable.
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