Enough to get five reps on your next set. You won’t need to rest much between sets when the weights are still light. But as the weight gets heavier and more challenging, you’ll need more rest between sets.
REST RECOMMENDATIONS during the strength component:
- 1min30 if getting five reps on your last set was easy
- 3mins if you struggled to get five reps on your last set
- 5mins if you missed a rep on your last set 3-5 minutes rest after a challenging set of five reps is key to get stronger.
It gives your central nervous system time to recover between sets. If you only wait a minute after a hard set, you risk missing reps on your next set. Wait 3-5 mins and you’re more likely to get your five reps and get stronger.
Altrernatively pay attention to your heart rate.After your heart rate is back to normal after a heavy set, you are ready for the next set. To keep your workout short as the weights get heavier, don’t rest between your warm-up sets. Put the weight on the bar and do your next set. Then rest longer between your sets of five.
What should I do between sets?
Stay focused. Avoid talking with people or playing with your phone. Socializing is great before or after your workout, but not during. You don’t want to get distracted, end up resting to long get cold and lose focus, and then miss reps and sets.
What works is to sit on a bench and visualize yourself doing the next set with proper form. I like to stand or walk a bit around between my sets. When people start talking too much, especially on Squats they tend to lose focus; this is key to get stronger.
How fast should I lift? What’s the tempo?
There’s no tempo in the early stages as you want to practice and maintain good form. But don’t go too slow either. Just control the bar on the way up and down. After your first 12 weeks, once you have more experience and good form, lift as fast as you can on the way up. You’ll be able to lift more weight and get stronger.
Control the weight on the way down, don’t drop it it. But don’t be slow on the way down either. Do not lift slow thinking you’ll build more muscle that way. Lifting fast on the way up is key to lifting a lot of weight and get stronger. So go fast but controlled on the way up once you’re confident about your form.
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Bear Walks - Inch Worms - Duck Walks - Dead Bugs - Wall Walks - Push Up Variants
The Muscle Up - Advanced
The Pull Up - Beginner
5 x 5 Thruster
1 x 5 Deadlift
5 Rounds or 15min for Time.
1 Muscle Up * 5 Pull Up
2 Squat Snatch * 4 Clean & Jerk
3 Lying Sprints
(if you finish in under 15mins spend the remaining time doing overhead sit-ups)