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Build Strength and Power
Building strength and power has been my overall training goal lately. Of course, I have smaller goals within my training for certain lifts trying to get those numbers up.
One of the lifts I’ve been working on is the power clean. I haven’t focused much on this particular lift for quite a while and I’ve been struggling as a result.
Here’s a quick training update for you from the Real World Strength Gym.
The whole training session went like this:
1 – Power Clean 3×3
2a – Floor Press 3×8
2b – Pullups 3xsubmax
3a – Barbell Row 3×8
3b – Pushups 3xsubmax
Density Training Love
I love density training. Charles Staley literally wrote the book on it.
It’s a great way to get a lot of work done is a relatively short amount of time. It’s usually done by using two non competing movements. The goal is to crush as many reps as possible of each movement in a given amount of time, usually 10-15 minutes.
Monday I had a brutal lower body session. I hit some heavy squats and RDLs. When I was finished I still had some juice left but I didn’t have a lot of time before my next group arrived. I broke out the kettlebells and hit the following density circuit below.
It’s not exactly Staley’s version of density training but I put in some WORK and got the job done I think! Check out the video below.
My KB technique is far from perfect. My double swings need some work for sure. However, just like sports, if you don’t practice the movements you suck at doing (for the moment) you’ll never improve.
What are some of your favorite density circuits?
Drop me a comment and let me know.
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