Deutsch Volumentraining!

Nine PAX hit the Coul Train for a German-themed beatdown to honor the World Cup finalists…

WARMORAMA:

  • Mosey to the front of the school
  • SSH x 20
  • Cotton Pickers x 15
  • Arm stretch / Arm circles

THE THANG:

Deutsch Volumentraining (aka German Volume Training) – a popular powerlifting method to build lean mass.  The idea is to focus on two or three muscle groups and go for extremely high reps.

  1. Merkens – 10 sets of 10 reps (100 reps total); 20-30 seconds between each set
  2. Standing pull-ups – 10 sets of 10 reps (100 reps total); 20 seconds between each set
  3. Squats – 10 sets of 10 reps (100 reps total); 20 seconds between each set
  4. Bench dips – 10 sets of 10 reps (100 reps total); 20 seconds between each set

MARY:

  • Straight-arm plank for 1 minute
  • Elbow plank for 1 minute
  • Circle Supermans for 2 minutes
  • In-and-outs w/ hold for 1 minute
  • Alternating scissor kick w/ hold for 2 minutes

MOLESKIN:

The WOD may seem skimpy this morning, but that’s the reality when you focus on high reps.  If I were to do it over again, I’d sub in something more strenuous for the standing pull-ups.  They weren’t too challenging in sets of 10, far too much PAX chatter during that exercise. 

Big welcome to FNG Corey Cochran who, as of today, will be known as Skinner.  And apologies to Nails who was disappointed the Oktoberfest girls in my Preblast weren’t actually in attendance.

Prayer requests for Shelley, Joseph and Bob – all friends / relatives of the PAX, all dealing with serious illness.

As always, thanks to those in attendance for bringing it this morning – great turnout for a Wednesday.  Deutschland uber Alles!