Tuesday, October 24, 2017

What's up with that AGT n'at? #lazystrong

A new method to describe the antiglycolytic training
It's been harder than I thought to explain the antiglycolytic training accessories that I've added to the strength program. I think it comes down to the fact that it feels too easy. Everyone wants to work hard and feel the burn, but the AGT work is all about doing a short burst of work and waiting for recovery. You get better by doing more with less (I'm trying to get the hashtag #lazystrong to trend).

Right now, we're just using two variants of the AGT work: fast and slow. I'll throw more in next cycle. For both variants, we have two movements that you alternate between.

In fast, you do movement 1 for about 10 reps, then wait until the top of the next minute and do movement 2 for 10 reps, then wait until the top of the next minute and do movement 1.  You only work for about 15-20 second, and rest the rest of the minute.  I've tried to show that here, movement 1 in blue, movement 2 in red. Hash marks are at 1:00 intervals.

I want you to do at least 10 minutes of AGT:FAST work, but you're welcome to stretch that out to as much as a half hour if you have the time and mental focus to continue. As long as you are recovered at the top of the minute before you start the next movement, continue. Always move fast and cut reps if you start to grind them out.

The other variant is AGT:SLOW. This one is more mentally taxing, you do a 2 reps over 30 seconds of movement 1 and then wait 5 minutes before doing movement 2. You want to be on the edge of failure at the end of your 30 seconds (but never lose position). Ideally you want three reps of each movement, but that's a half hour and I know your schedule doesn't always allow that, so get in what you can.

If you have other activities planned after the gym, wait about 30 minutes after the AGT work before doing your next thing.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

front squat 5-3-3-3x3

Accessory/Skill

2 TGUs between strength sets

Group Workout

5 rounds:
5L, 5R kettlebell swing clean @ a challenging weight
10 push ups

then 

kettlebell swing ladder:
50-40-30-20-10
increase weight each set

then

2 minute double kettlebell rack hold



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