The Showdown...

Musical Medicine Ball: the new Zip Zap Zop.

----

WOD

"KAREN"

for time:
150 wall ball shots

10 minute limit. Rest for 4 minutes then

"ANNIE"

50-40-30-20-10 reps for time:
double unders
situps

Compare and contrast to 29APR2011. Post times to comments!

----

Greasing the Groove

What do you want to get better at? Pullups? The dreaded pushups? Pistols?

As Pavel says, “If you want to get good at pull ups, why not try to do… a lot of pull ups?”

Specificity + Frequent Practice = Success

Why does this work? When you perform strength training, your muscles gradually get more efficient at the movement. During this neurological process of becoming more efficient, it becomes easier for your muscles to repeat that movement. Hence, by doing more pullups or more pushups, you get better at doing them. This technique does not only work with bodyweight exercises either. You can easily increase your bench press or squats by incorporating the same methodology.

1) No more than 1-2 exercises at a time.
2) Perform 3-5 reps at a time with the best form possible.
3) Do 3-4 sets across the course of the day (morning, mid-day, afternoon, evening).

*** Always stop at least 1-2 reps shy of failure ***

http://www.notyouraveragefitnesstips.com/best-workout-routines/grease-the-groove-how-to-increase-pushups-increase-pull-ups

----