WOD: Thursday - 013108

The Power Of 5: The EDT Edition

OK, here's how EDT (Escalating Density Training) by top strength coach Charles Staley works. For the sake of this bodyweight workout, we will take two antagonistic muscles ,such as the quads and hamstrings. For example, lets use squats and reverse lunges to illustrate.

Go back and forth between squats and reverse lunges for as many sets as you can in a designated time period such as twenty minutes. Coach Staley refers to this twenty-minute period as a "PR Zone." Do multiple sets of five for as many sets as possible in each "PR Zone."

Keep the rest breaks short in between each set and only rest as long as you need. Use a stopwatch to stay on track. Use a training journal, or post here on our fitcamp blog, and record the number of total sets that you complete for each exercise after each "PR Zone."

For example, if you completed 12 sets of squats, your goal at the next squat workout is to achieve a minimum of 13 reps. As long as you are doing more reps at each workout, you will make progress and increase muscle endurance, burn a great deal of calories, strength and size.



Perform this group of exercises back to back for 20 minutes:


1a)Prisoner Squats
1b)Reverse Stick Up Lunge

(Rest 5 minutes)

Perform this group of exercises back to back for 15 minutes.

2a)Prison Push Ups
2b)Pike Push Ups

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