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Fatigue for Dumbbells

‘im getting too old for this shit.” – Roger Murtaugh, “Lethal Weapon” At some point in a life of toil in the box, the realization dawns upon you that somehow, for inexplicable reasons, you just don’t have it anymore. We all have seen someone feel great one day and then suck the next, and peaking for competition is one of the most challenging aspects of training.  “No pain, no gain.” – Jane Fonda I bet you never thought you’d see a Jane Fonda quote on Breaking Muscle, but the philosophy behind this expression is a dominant current in bodybuilding training. For

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Wednesday 15th July

1) Power snatch 1×3@65%, 1×3@75%, 1×3@85%, 1×3@70%, 1×3@80%, 1×3@90% 2) Jerk recoveries 1×3@80%, 1×3@90%, 1×3@100%, 1×3@110%, 1×3@120%, 1×3@130% 3) Snatch balance 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80% 4) Back squat 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@90+%(establish new 3rm), 1×3@80%

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Tuesday 14th July

1) Power clean+power jerk 1×3@65%, 1×3@75%, 1×3@85%, 1×3@70%, 1×3@80%, 1×3@90% 2) Overhead squat 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@90+%(establish new 3rm), 1×3@80% 3) Good mornings Work up to 3 sets of 3 at max intensity

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13th July Monday

1) Snatch complex(snatch pull,power snatch,squat snatch) 1×3@65%, 1×3@75%, 1×3@85%, 1×3@70%, 1×3@80%, 1×3@90% 2) Jerk balance 1×3@50%, 1×3@60%, 1×3@70%, 1×3@55%, 1×3@65%, 1×3@75% 3) Front squat+split jerk(%1rm jerk) 1×3+1@60%, 1×3+1@70%, 1×3+1@80%, 2×3+1@90%, 1×3+1@80%

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Dehydration For Dumbbells

Every Spring, there is a good amount of news about hyponatremia, or decreased sodium concentration in the body, and most all talk about how to eat and drink before, during, and after training (exercise). As simple as it sometimes sounds, most people get confused by the contradicting information — (Eat more salt?) — Use a higher/lower carbohydrate solution. — Drink more water — Use salt tablets. The list goes on and on. So enough of that. Let’s talk about know to keep your electrolyte balance stable as well as learn the answers to those questions you may have thought of

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Corporate Wellness For Dumbells

The RnR Corporate Wellness Program About RnR We have the absolute best facility in the state of Alabama, combining  Medical Weight Loss and Crossfit. We call this blended program called RnR.  CrossFit is constantly varied functional movement executed at high intensity to improve all facets of physical and mental health with a goal of preparing members for improved work and life capacity. RoadHouse now owns and operates gyms in Mobile and facilitates corporate wellness by successfully partnering with several Mobile area businesses. Corporate Wellness – Why it’s Important In the U.S., more than 81% of businesses have some form of health promotion program(2). With annual

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Competition nutrition for dumbells

Just as there are nutritional considerations when it comes to body composition and health, there are nutritional considerations when it comes to athletic output and optimal physical performance. At Roadhouse , I’ve seen far too many athletes think that their strenuous activity level negates any obligation to be calculated when it comes to nutrition, and the opposite couldn’t be more true. The higher the level of athleticism, and the more important your level of competition, the more calculated you need to be in order to ensure your body is fueled properly to kick ass when the time comes. The last

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Olympic Weightlifting Movements

As complicated as Olympic weightlifting movements may seem, they really are simple. Some athletes might disagree when I say that the snatch is easier to learn than the clean and jerk. Why? Because they don’t feel a sense of control with their center of gravity. Remember, an object’s center of gravity isn’t the ‘center’ of the object, but rather the point where the object can be balanced. As it relates to your body and the barbell during a lift, your center of gravity (or weight distribution) will always shift towards whichever is heavier. So when the bar is light, the

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