For time:
50 Double unders
21 Chest to bar pull-ups
21 Power snatch, 115#(75#)
50 Double unders
15 Chest to bar pull-ups
15 Power snatch, 115#(75#)
50 Double unders
9 Chest to bar pull-ups
9 Power snatch, 115#(75#)
Post to BTWB
Rest Days
By: Paul Buono
It’s important to understand your body, or at least for you to try to understand your body. Too often we see people trying to eek out short-term benefits by trying to skip rest days. If you would like to maximize your workouts in preparation for a competition or continue a healthy pattern of being able to workout a handful of times per week for the rest of your life, the body needs rest.
The chart above is taken from one of my favorite authors in the strength and conditioning realm, Vladimir M. Zatsiorsky, a retired professor from The Pennsylvania State University. He breaks training down into three separate categories on a “preparedness vs. time” chart: depletion (training), restitution (rest) and supercompensation. Supercompensation takes places after a restoration period, the level of the given biochemical substance is believed to increase about the initial level. In other words, we get better when we rest.
Greg Glassman’s recommended protocol for rest days is three days of training for one rest day. Again, this is going to vary from person to person, you must learn what is going on with your body and when it’s asking you for a break. Some of the determining factors for me for rest day are: resting heart rate, hours slept, quality of sleep, energy levels, mood, performance in the gym, appetite, soreness and illness. If I’m not happy with how some of these things are feeling a couple days in a row, I’ll take an unscheduled rest day and come in the day after to hit it hard! Remember, we get better when we rest.
References:
Zatsiorsky, Vladimir M. Science and Practice of Strength Training. 2nd ed. Champaign, IL: Human Kinetics, 1995. Print.
