“Filthy 50″

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg/15kg
50 Back extensions/Supermans 1 second count
50 Wall ball shots, 20#/14# ball
50 Burpees
50 Double unders

Scale as required: Dirty 30 or similar. Can also be done as a partner workout, one working at a time.

10AM SKILL SESSION

Come get your bendy/flexi on with Anna at another Pilates session

11AM OPEN GYM/BAD AS PRACTICE

Last weekend for BaD As practice ladies. Gents normal Open Gym rules apply 🙂

STRENGTH

Dynamic Effort Training: BS or Legit?

Everyone knows that maximal effort (maxing out) is critical for powerlifting success. However, as to which method should be used to increase training frequency – the dynamic effort method, or simply lifting heavier with normal temp but staying away from maximal loads or going to failure – is up for debate.

You guys have been using Dynamic Efforts for a few weeks now, take a read and tell us what you think.