Combining STRENGTH and BODYWEIGHT movements together into supersets or small circuits is one thing. When you do it in a DENSITY SET like fashion, it becomes a little more serious!
If you’re not familiar with what a DENSITY set is yet, basically what you’re trying to do is get as many rounds or reps in as possible in an allotted amount of time.
So if I put 5 mins up on the clock and was to do sets up pull ups for 5 reps and sets of push ups for 5 reps, I would want to get as many rounds as possible in that 5 mins. You can rest as much as you need to but the main point is that you push yourself to the limit.
Now, what I like to call these little super sets and trisets I did, since I combined them into density sets, are SUPER DENSITY SETS.
This is what I did in preparation for the Crossfit Sectionals coming up in a few short months.
Gotta get better every day! I’m NEVER where I want to be. Everyday is another day to get STRONGER, FASTER, BETTER!
[youtube]http://www.youtube.com/watch?v=qQ2R-T51dhY[/youtube]
Super Density Set 1 – 4 mins AMRAP:
1A) 325# DL x 4 reps
1B) Muscle Up x 4 reps
[youtube]http://www.youtube.com/watch?v=rIwYpllDq7Y[/youtube]
Super Density Set 2 – 6 mins AMRAP:
2A) 185# Squat Clean x 6
2B) Handstand Push Ups x 12
[youtube]http://www.youtube.com/watch?v=z1qQyhp4KR8[/youtube]
Super Density Set 3 – 8 mins AMRAP:
3A) Power Pulls x 40
3B) Pull Ups x 10
3C) Burpees x 10
Go H.A.M. Everyday!
This is my daily cycle:
Eat. Sleep. Train Clients. Eat Some More. Train Myself. Repeat.
What’s YOUR daily cycle?
I would love to know!
Drop it in the comments!