We just finished off Phase 3 of the workout on Saturday and the guys were pretty beat up. A characteristic of Fusion Weightlifters is mental toughness, we strive to do our best and fight for every rep- within reason. They train hard, smart, and are fully focused, without these key elements, I don’t believe they would have made it through P3. Now there were of course some shaky points, but I believe the whole team is in a good place and is now ready for our competition phase.
They’ll take this week to super-compensate and re-energize both mentally and physically, then start to really ramp up for September 16’s competition.
The guys will be still lifting but will focus on small technique issues using:
- Hang positioning
- High Hang
- Dead Hangs
- Deadlifts
- Speed Squats
Outside of the main lifts they’ll be doing high rep auxiliary movements such as:
- Back extension
- Planks
- Arms (GUN Show!) this really for stability
- Push Ups
- Inverted Rows
- Protraction
- Reverse Flys
- Wall Slides
And finally their best friends will become the:
- Foam Roller
- Ice Baths
- Stretching/mobility work
