FINALLY, today is a heavy day. Did you miss our heavy days during our two weeks of Honor workouts? We get heavy about every 7-10 days. Heavy days are important for training the phosphogen-creatine system, to elicit a positive neuroendocrine response and to make us stronger.
We love heavy days because they have an incredibly positive impact on our hormones and metabolism. Our body will produce and release human growth hormone for the next few days. This hormone release will make us feel really good and help fight off any colds or sickness. We become more sensitive to insulin which means less ups and downs throughout the day. We balance our cortisol which means we handle stress better. All of these benefits await us after we get heavy today.
Heavy days are also important for development of power, determination and mental toughness. Heavy days test our resolve and fortitude. We don't have to be the strongest lifter in the gym to have a successful heavy day. A successful heavy day is one where we test your limit, discover our power, and walk out of the gym with our head tall and shoulders back.
Think about how fantastic we feel when we pick up a heavy barbell. That kind of confidence can and should be carried with us throughout your day. Heavy days are great confidence boosters!
Front squats, in particular, are terrific for core strengthening. Don't be surprised if your abs are wickedly sore Tuesday and Wednesday.
Front squats are a challenge for many of us because of the upright torso demand and the necessity for a good and stable front rack position. If you know you have limited wrist and shoulder mobility, spend some extra time before you get to class working on your issues.
Really focus on staying tight in the bottom of your squat and driving up with a big chest and high elbows. As you descend, focus on keeping your weight centered or slightly into your heels. That weight will want to pull you forward. Don't let it!
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