Wednesday 010214

On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked
metabolic conditioning with a short, middle, and long distance effort, Wednesday we
worked through some of the classics of weightlifting and weight training. Today we
are taking a day of active rest. If you’ve performed to expectation you’ll welcome the
break. If you know our methods, you'll make an intelligent inference about tomorrow (hint).

The idea here is to engage in some sport or activity at intensity above recreational while
being below our regular training intensity. Don't count your primary sport! This is a
cross-training opportunity. Step outside your normal bounds. Below are some suggestions.

Bicycle Hill Climb
Hoops! (Basketball)
Swimming
Mountain Hike
Rollerblade
Surf Paddle
Handball or racquetball
Tennis

Let us not be content to wait and see what will happen, but give us the
determination to make the right things happen.
~ Peter Marshall ~
(1902-1949, American Presbyterian Clergyman)

The bench press is a classic exercise. Though overvalued in popular lore
it is still without a doubt indispensable to your weight training program. Here
is an article on bench press technique from a champion and coach of
champions, Dave Tate, of Westside Barbell Club, an epicenter of Powerlifting
achievement.
http://www.testosterone.net/html/body_115b600.html