Hey there,
SPC was a bit of a rush job today due to some technical difficulties with out printer. But everyone handled it in stride, and many stayed after class to get in a few extra sets.
The Hangboard was the staple of our workout once again, having the marquis spot in each round for a total of 8 sets.
We added the alternating military press into Round #1 and the Pinch Switch in to Round #2. The alternating military press is easy to wrap the mind around with your hands moving like a seesaw doing a standing military press with kettlebells. The pinch switch is a little harder to grasp (no pun intended;-). Taking the steel 3 inch pinch grip and affixing four 3LB chains to it (4 feet in length), you do a dynamic switch from one hand to the other, like playing catch from hand to hand. The higher you lift the pinch, the more chain there is off of the ground, and thus the heavier the pinch. Very coordinated. Crazy pinching fun.
A word about tempo. There is no one "correct" tempo for exercise. Depending on what you are trying to cultivate and what variables you are trying to control, there are several. Sometimes super slow. Sometimes super fast. Often somewhere in between. But if you are not considering it in some way, or you think that they are all the same, then you are falling into the trap that many fitness enthusiasts and trainers alike are ensnared in. If you don't keep track of your variables (i.e. range of motion, reps, sets, load, posture, tempo, etc.) it will be very difficult to determine whether you are actually progressing or whether you are just compensating effectively. Don't fool yourself into thinking you are getting better if you don't have good data to back it up. We have to compare apples to apples my friends.
See you next time!
Coach CWall
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