Are the 10 singles of the core exercise at the weight that you used for the 4-6 sets of 2-3?
the weight you use for the core excercise singles should be at 80-90% of 1 rep max. You warm up by doing 3 rep sets for 6 sets ramping up the weight each time until you hit that level. laters pk
Example of one workout:
Core exercise: Bench Press (1RM = 275)
Set 1 (3 reps, 155 lbs.)
Set 2 (3 reps, 175 lbs.)
Set 3 (3 reps, 195 lbs.)
Set 4 (3 reps, 225 lbs.)
Set 5 (2 reps, 245 lbs.)
15 minute time limit, ASMAP singles (245 lbs.)
Rest 5 minutes
First PR Zone: 15 minutes
Glute-Ham-Gastroc Raise
Chin-up
Rest 5 minutes
Second PR Zone: 15 minutes
Skullcrushers
Jumps in place (with added wt.)
Rest 5 minutes
Third PR Zone: 15 minutes
Hanging Pikes
Reverse Curl
I have not tried this workout yet, but plan to very soon. Just posted this on another thread and thought it might be useful since there seems to be some confusion.
For those of you doing the training posted on the myodynamics site, how is it going? In looking at it, it looks like I would still be sore from hack squats on Monday, when on Wednesday, I’m asked to do leg extensions- same thing with following up with deadlifts on Friday after back extensions on Wed. Is this the “fat loss” part of the program or am I missing something? Thanks…
Is anyone actually doing this? I tried this first workout, and its takes FOREVER.