What is this madness?

What is this madness?

Deciphering the madness – What does it all mean? I’ve finished the On Ramp process, taken a few classes and I still don’t know what the heck my coaches are talking about!!

Here’s a couple guides to acronyms commonly seen on our blog/board using this weeks programming:

Numbers:

Power Snatch 2-2-2, 3x2 ß I have a doctorate in physics, BUT WHAT DOES THAT EVEN MEAN?
You will see these kinds of numbers frequently in our programming.
It is the EXERCISE followed by how many sets you have to build/increase in weight. The last set is performed in this case for an additional 3 sets in reps of 2.
In the case you see Power Snatch 2-2-2, 90x2x3 – it means the same thing but 90% of the heaviest weight lifted for 3 more sets of 2 reps.

Tempo: What does 31X0 mean?
You may see Anysquat/Anypress/Anypull Tempo ####.
Tempo prescriptions come in a series of 4 numbers representing the times in which it should take to complete the four stages of a lift. For Example we will use the Front Squat @ 31XO

First number– the first number refers to the lowering (eccentric) phase of the lift. Using our squat for a example, 3 represents the amount of time in seconds it should take you to descend to the bottom of your squat. The first number always refers to the lowering phase even if movement begins with ascending/concentric phase.

Second number – time spent in the bottom of the lift – the point at which the lift transitions from lowering to ascending. In this case the 1 indicates a 1 second pause at the bottom of your squat.

Third number – the concentric/ascending phase. The amount of time you have to get back to the top of the lift. X signifies “exploding” the weight up as quickly as possible. This may not always be fast. But the goal is to accelerate as fast as you can out of the bottom or isometric hold.

Fourth number – how long you should pause at the top of the lift before you start the next rep. In this case, none.

Acronyms:

AMRAP: As Many Reps/Rounds as Possible.

BW: Body Weight

DU: Double Unders

HSPU: Handstand Push Up

C&J: Clean & Jerk

Sn: Snatch