workout of the day

Friday 030530


Deadlift 3-3-2-2-2-1-1-1-1

Go heavy; total loads for all 9 sets.

Coaches Jim Cawley, and Bruce Evans of Dynamax are the original sources for our ten general physical skills required of optimal physical competence:

  1. **Cardiovascular/respiratory endurance **– the ability of body systems to gather, process, and deliver oxygen
  2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
  4. Flexibility – the ability to maximize the range of motion at a given joint.
  5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – the ability to minimize the time cycle of a repeated movement.
  7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
  8. Agility – the ability to minimize transition time from one movement pattern to another.
  9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
  10. Accuracy – the ability to control movement in a given direction or at a given intensity.

Shortly after first getting our arms around a Dynamax medicine ball we gave our others away. Hoover Ball, “Wall-Ball”, and teaching the clean are three wildly different applications for this remarkable tool.