I will lead in with the idea behind the Friday Massacres you have all come to love, hate, love to hate, and hate to love. Contrary to the rumor floating around, you know, that the massacres were created in order to deter people from coming in on Fridays, the truth of the matter is this: they were created as a differently styled training platform for Bonnie, Allison, and Marie; and because we believe in equality here at Synapse headquarters, why not share the love with all of you. There you go, don't say I never gave y'all anything.
These workouts tend to be complex, heavy, voluminous, and technical. These aren't meant to be blazed through, and often times, you will feel as if you just got beaten down. These sessions are meant to be a bit of a gut check and require a mental push. The idea is to train these lovely ladies to maintain their composure, pace, technique, and focus throughout the entire workout, while still maintaining quality of movement and efficiency. Now, what does this mean to everyone else? In short: the same thing. However, it also means that many of you may have to reduce the load in order to sustain quality of movement. This does not mean that you aren't strong enough, but simply that you are not ready to sustain those loads for that amount of volume. Be patient, you'll get there soon, and believe me, you will HATE it, or LOVE it, or...
You'll find that most massacres have multiple sections, each of which can stand alone as it's own workout. This is deliberate. Aside from keeping your brain stimulated and forcing your body to work through various loads, plyometrics, and gymnastics movements, the changes in the barbell movements require neurological adjustments and concentration. It's my attempt to create work and keep everyone interested; i mean hell, no one wants to just do 200 reps of anything.
Feel free to post questions for me to answer next week!
Holy -Oly- Hell
3 ROunds
2 Rope Climbs
3 Oly Complex
15 Wall Balls
2 Rounds
2 Oly Complex
20 Chest to Bar Pull Ups
2 Rounds
1 Oly Complex
200m Sprint