Adarq.org

- run 6.4 km in 32:30 (treadmill)

- SL box jump @ 20" x 5,5/leg

- superset x 2
-- pull up x 6
-- dip x 6
shoulder buggin' a little

- superset x 2
-- BSS +12kg x 10
-- KB swing 12kg x 10

- pallof press x 10/side

- stretch

done inside, still soaked by the end.

ETA: also, weighed myself before workout on the scale in the locker room. turns out i actually have lost weight: i'm a hair over 75 kg/165 pounds. the heaviest i've ever been was i think 183, when i was doing starting strength like eight years ago. 165 is okay, but eventually i'd like to get back to being a little stronger and a little more muscular. would be cool to be running sub-20 and squatting 2x bw at the same time.

run up the hill instead. unambiguously good for you, less risk of injury.

fargo season 2 is dooooooope

jumping in belatedly to confirm what maxent said. wearing the light vest (5kg) around during pretty much all waking hours for a week, then warming up with it on the peaking day and taking it off right before max attempts led to my highest-ever jumps (37-38) and ultimately my couple of actual dunks with a basketball.

the vest wasn't bulky so i could hide it easily under a shirt and sweater. definitely a winter-time technique, would have gotten some weird looks in summer time.   

Quote from: LBSS on June 12, 2018, 06:44:14 am

you ever think about slimming down and doing a bb competition?

no. i'm still not able to convince myself that there is a healthy way to use AAS. natty dont place in any shows. 

even natty shows?

settled. plan is to build back to 50+ km per week over the next couple weeks, with one workout involving some kind of tempo or speed. something like:

sun: run ~15km
mon: rest
tue: run ~8km + strenf/power
wed: run ~10km
thu: run ~10km with tempo/speed
fri: run ~8km + strenf/power
sat: rest

strenf/power will be bw/KB based because i'm more likely to do it if it's at home:
- SL box jumps
- supersets of BSS + SL RDL
- upper push/pull and/or gymnastic holds
- core circuits

this week and next i won't aim for 50, just get progressively longer relaxed runs and do a strenf/power workout at least once each week.

that is a lot of throws.