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Training Notes: New Focus!
Last focus was all about raw strength and solid fundamentals of basic lifts, this cycle will take what we have gained and apply it to weightlifting movements (Power), Cluster sets (muscular endurance) and Running Metcons (aerobic capacity).
Weightlifting will be done in an EMOM style to give you just enough time to recover and focus on the next lift.
Cluster sets are something new for Dauntless Academy, but have been around for a long time. Think of a regular “set x rep” scheme. Now, a cluster set inserts a short amount of rest between the reps to allow you to increase the number of reps you complete during a set at that weight:
Example: instead of 5x5 at 70% we would do 5x9 at 70%, but add a 15-20 sec rest after 3 reps until 9 reps are completed. 1 Set = 3 reps (rest 15sec) 3 reps (rest 15 sec) 3 reps (rest 15 sec) Done!
At First, this new method may feel sloppy and difficult, but after a few weeks you will notice a huge jump in your ability to recover between sets with very little rest.
Running metcons will allow us to increase running volume in an…entertaining.. way :). If you love running, this will be your favorite days of the week. if you’re not a fan of running you will appreciate the breaks you get to take between the runs.
Hydration: This time of year the sweat gets REAL. Please hydrate BEFORE class. Hydration takes hours, not minutes. Also, if you tend to sweat a lot, consider bringing a small towel to class.
IYKYK
“After reviewing the footage of the reps completed during the Murph event, we will be holding Confessional hours on Monday and Wednesday at 4:00am-4:45am. Plenty of parking behind the building. Peace be with you.”
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