COW #6

It's that time again....

It's time to hand over this week's Complex Of the Week so that y'all can give it go!

This one is pretty straight forward. All of the movements involved are simple and don't require a ton of technic to get a powerful result. The limiting factor is going to be the strict press, but that's OK.....too many people neglect the strict press and this will act as a wake-up call for a lot of you. 

Be sure to spend some time prepping the positions that this COW demands - such as the overhead and front rack positions, as well as the bottom of the front squat. I would also encourage you to start with a light weight that you KNOW you can perform perfectly.....just gradually build from there.

Alright. Give it go!

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COW #6

5 Sets @ AHAP + UB:

• 1 Power Clean
• 3 Strict Press
• 5 Push Press
• 7 Front Squats

Complex Of the Week #3

It's been kind of a crazy week of "road blocks" popping up randomly and preventing me from planting my ass in front of the computer to knock out some posts. However, you can rest assured that your weekly delivery of COW (Complex Of the Week) is hot'n'ready!

This week's complex has a completely different look and feel to it. Nevertheless, it's a complex that is to be done without setting the bar down or re-racking it. In other words, this must be done UNBROKEN!

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COW#3

• Complete 20 Unbroken Back Squats @ approximately 65% of 1RM
  • A mandatory 3 breaths must be taken between each of the 20 reps.

Now, before you jump up out of your chair to knock this one out, here are a couple things to think about:

If you haven't been squatting consistently - or If you can't accurately perform a high-quality squat(technically sound + full ROM) - this COW may demand that you perform your 20 at a lower percentage. That's fine. The overarching purpose of this stuff is to make you stronger - one workout at a time. It is NOT provided to you so that you can go overboard and fuck yourself up. Be smart. Work Hard. Go!

Zilker Relay Takeover

The TCS community was out in force on last Friday night at Austin's Zilker Relays. This is a huge event that temporarily draws the masses away from 6th street and on to the trail for one Friday night each year.  

This year there were nearly 1000 participants - 12 of which were TCS athletes!

Each of the 4 members of each team (3 teams) had to run a 2.5ish mile leg of the relay. This may not sound like much, but when you are placed in a team environment and you're responsible for getting your job done to the best of your abilities --- aka. As Fast As Possible --- it leads to some all out work!

Why is this blog-worthy?

Well, first, we love the fact that our athletes take on new challenges outside of the gym. We strive to develop our athletes in a well-rounded, "swiss army knife" way so that they can take on any challenge, at any time.

Secondly, we don't necessarily train endurance as it's own special category or goal. Again, this goes back to the "swiss army knife" mentality/methodology. At TCS, our workouts focus primarily on building strength and performing high intensity tasks for relatively short durations. But, by placing these short, intense pieces back-to-back for an hour-long class.....the endurance and the ability to push through longer time domain is developed with out you even realizing it.

This step away from "Long, slow" training is becoming more and more popular in the endurance community. In fact, many of the top endurance athletes are now incorporating strength and power work in to their programs. It just goes to show that having a solid foundation of strength sets you up for success.....regardless of your specific goals or sport.

See ya in the gym!