4 Pos. Clean Pull 1-2x3ea/
3 Pos. Clean 2x3ea/
Muscle Clean 4/ 3/ 3/ 3/
OH Squat 6/ 4/ 4/ 2/ 2/
Assisted Glut Ham 3×8/
WO#2 or 5-15min Rest
Ring Scap. + Sup. Pull-up 5x(10+10)/
Ring Scap. + Ring Push-up 5x(10+10)/
Ring Dip 3×10
Clean & Jerk 8×2/90% (on the minute)
OH Squat 3xAMAP @ Body Weight (If you can not do a BW OHS, do BW Over Head Static Holds/ALAP)
5-15min rest
AMRAP in 15min of:
13 Barski Snatch (M=95lb/W=65lb) (Hands must stay on the bar for all 13 reps or no lift!)
13 Burpees
OH Squat 3xAMAP @ BW weight
Take 1-2 min rest between sets
5min rest
AMRAP in 15min of:
13 Barski Snatch (M=95lb/W=65lb) (Hands must stay on the bar for all 13 reps or no lift!)
13 Burpees
Deadlift 4/ 4/ 2/ 2/ 1/
“XL Lazy Lynne”
10 rounds of:
BW Bench Press
AMAP Dead-Hang Pull-up (Strict, no movement. Hang at the bottom, ears come through, pull up to chin over the bar.)
WO#1
RDL + Clean Pull 2x8ea/
Med Ball Squat Throw 2×10/
Clean Pull (feet on block) 5/ 5/ 4/ 3/ 3/
High Snatch Pull 4/ 4/ 3/ 3/
RDL 5/ 4/ 4/ 3/ 3/
Snatch Balance 4/ 3/ 3/ 2/ 3/
WO#2 or 5-15min Rest
Turkish Get-up 5ea/ 4ea/ 3ea/ 2x2ea/
Windmill Curl Press 5ea/ 4ea/ 3ea/ 2x2ea/
Suitcase Pick-up 3x10ea/
High Snatch Pull 3/ 2/ 1/ 1/ 1/ *1/ *1/
5-15 min rest
“XL Lazy Lynne”
10 rounds of:
BW Bench Press
AMAP Dead-Hang Pull-up (Strict, no movement. Hang at the bottom, ears come through, pull up to chin over the bar)
(Cap yourself at 30minutes)
WO #2 or Rest 5-15min
Tabata Row
Tabata Run at 15% grade
Back Squat 10/70% 8/80% 4×4/90%
AQAP
150 Sit Ups
5min Rest
Tabata Row
WO#1
Use NARROW GRIP for all Snatch work today.
4 Pos. Snatch Pull 3ea/
3 Pos. Snatch 2x3ea/
Power Snatch 5/ 4/ 3/ 2/ 2/ 1/
Muscle Snatch 4/ 3/ 3/ 3/
Back Squat 6/ 4/ 4/ 2/ 2/ 1/
Full Glut Ham 4×4/
WO#2 or 5-15min Rest
Pull-up 5×10
Push-up 5×10
L-Hold 4x30sec
Snatch 10×2/85% (on the minute)
Back Squat 10/70% 8/80% 4×4/90%
Rest 5-15 min.
10 rounds AQAP of:
5 Handstand Push-up
5 Box Jump (32″)
Rest 5 min.
AQAP 150 Sit Ups (for time)
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This article needs additional citations for verification. Please help improve this article by adding reliable references. Unsourced material may be challenged and removed. (August 2008) |
Overtraining is an emotional, behavioral and physical condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. An example of overtraining would be lifting at high-intensity with the same muscle groups 2 days in a row.
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Improvements in strength and fitness occur only during the rest period following hard training (see supercompensation). This process takes at least 12-24 hours to complete. If sufficient rest is not available then complete regeneration cannot occur. If this imbalance between excess training and inadequate rest persists then the individual’s performance will eventually plateau and decline. Mild over training may require several days of rest or reduced activity to fully restore an athlete’s fitness. If prompt attention is not given to the developing state, and an athlete continues to train and accumulate fatigue, the condition may come to persist for many weeks or even months.[citation needed]
Over training occurs more readily if the individual is simultaneously exposed to other physical and psychological stressors, such as jet lag, ongoing illness, overwork, menstruation, poor nutrition etc. It is a particular problem for bodybuilders and other dieters who engage in intense exercise while limiting their food intake.
A number of possible mechanisms for overtraining have been proposed:
Overtraining may be accompanied by one or more concomitant symptoms:
Allowing more time for the body to recover:
Changing diet:
Spa treatments[citation needed]:
Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as “shock micro-cycles” and were a key training technique used by Soviet athletes.[2]
By Elizabeth Quinn, About.com
Updated: January 18, 2008
About.com Health’s Disease and Condition content is reviewed by the Medical Review Board
Common warning signs of overtraining include:
It’s hard to predict overtraining since everyone’s body is different. It is important, however, to vary training through the year and schedule in significant rest time.
Treating Overtraining Syndrome
If you suspect you are overtraining, the first thing to do is reduce or stop your exercise and allow a few days of rest. Drink plenty of fluids, and alter your diet if necessary. Crosstraining can help you discover if you are overworking certain muscles and also help you determine if you are just mentally fatigued. A sports massage can help you recharge overused muscles.
Measuring Overtraining
There are several ways you can objectively measure some signs of overtraining. One is by documenting your heart rates over time. Track your aerobic heart rate at a specific exercise intensities and speed throughout your training and write it down. If your pace starts to slow, your resting heart rate increases and you experience other symptoms, you may heading into overtraining syndrome.
You can also track your resting heart rate each morning. Any marked increase from the norm may indicated that you aren’t fully recovered.
Another way to test recover to use something called the orthostatic heart rate test, developed by Heikki Rusko while working with cross country skiers. To obtain this measurement:
Well rested athletes will show a consistent heart rate between measurements, but Rusko found a marked increase (10 beats/minutes or more) in the 120 second-post-standing measurement of athletes on the verge of overtraining. Such a change may indicate that you have not recovered from a previous workout, are fatigued, or otherwise stressed and it may be helpful to reduce training or rest another day before performing another workout.
A training log that includes a note about how your feel each day can help you notice downward trends and decreased enthusiasm. It’s important to listen to your body signals and rest when you feel tired.
You can also ask those around you if they think you are exercising too much.
While there are many proposed ways to objectively test for overtraining, the most accurate and sensitive measurements are psychological signs and symptoms and changes in an athlete’s mental state. Decreased positive feelings for sports and increased negative feelings, such as depression, anger, fatigue, and irritability often appear after a few days of intensive overtraining. Studies have found increased ratings of perceived exertion during exercise after only three days of overload.
Research on overtraining syndrome shows rest is the primary treatment plan. Some new evidence indicating that low levels of exercise (active recovery) during the rest period will speed recovery. Moderate exercise has also been shown to increase immunity. Total recovery can take several weeks and includes proper nutrition and stress reduction.
The subjective assessments, and mental state of an athlete is clearly the most reliable indicator of overtraining. Unfortunately, most athletes ignore these signs or wait too long before doing something. An important component of exercise is to objectively measure your training and modify it before damage is done.
Source
Uusitalo, A.L.T., Tahvanainen, K.U.O., Uusitalo, A.J., Rusko, H.K.: Does increase in training intensity vs. volume influence supine and standing heart rate and heart rate variability. Overtraining and Overreaching in Sport – Congress, Memphis, Tennessee, 1996.
Uusitalo, A., Hanin, Y., Rusko, H.: Effect of exhaustive training on mental state, autonomic regulation and hematological parameters. Int. Congress on applied research in sports, Helsinki, 1994.
Kirwan JP, Costill DL, Flynn MG, et al: Physiological responses to successive days of intense training in competitive swimmers. Medicine and Science in Sports and Exercise 1988;20(3):255-259
