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warm up
perfunctory foam roll
played catch (baseball)
jump rope
mobility
ankle rehab
work
trap bar DL 3x8x290
BSS 3x12x80 -- like the high reps
row x500m to cool legs down
core x2
--front plank x60s
--side plan x30s/ea
cool down
stretch
week 40
week 3 GPP: upper A, thurs
warmup, prehab
skipped the sprints and jumps today, leg soreness was really up there.
S1: BB bench - 4 x 8 x 70kg
S1: Seated row - 5 x 8 x 50
S2: Incline BB bench - 4 x 8 x 22.5
S2: weighted pullup - 4 x 8 x 7.5 + 1 x 7 x BW
S3: pulley tri pushdown - 4 x 8 (26, 29, 31, 33)
S3: EZ bar bicep curl - 4 x 8 (15, 17.5, 17.5, 20)
S3 shoulder fly matrix - 4 x 8 x 5kg
amazing.. great vid.
Andrew Darqui, the next Dave Wottle. You need to run in your high socks to, to take it to the next level.
shit what happens to him at the end?
How deep are you getting on your GHRs these days?
last night not very deep, those 100% intensity 200's raped my hamstrings, they had considerable fatigue.. a little above 45 degrees last night.
peace
Oh nice. The boom and the fact that you just wrote "GHR" made me think you hit full GHRs, but that seemed unlikely.
Okay, here's the plan for the next week.
Today: ankle rehab, trap bar DL, BSS, jump rope, metcon/core
Friday: rest
Saturday: ankle rehab, bench, BOR, jump rope, metcon/core; practice
Sunday: rest
Monday: test SVJ, DLRVJ, 20yd and 40yd dash, trap bar DL, bench
Tuesday: rest
Wednesday: beep test, max pullups, max inv rows in 60s, max pushups in 60s
Between now and then, I need to get my hands on a beep test (someone at my gym has it) and figure out how I'm going to time the dashes. If I can't do the beep test, I'm going to do a 2000m rowing test. Fast as possible. Either way, it will suck.
How deep are you getting on your GHRs these days?
look at his hips,they only raise a few inches
