Adarq.org

oh no i think 20 mins on the rower a few times a week is fine, although i wouldn't do speed/power/strength work and LISS in the same workout. if you're gonna do that, i would definitely add it post-lifting, don't tucker yourself out for the central stuff.

well, there's a difference between training sets and all-out or ME sets. i wonder if this woman is more controlled in ordinary work sets.

nope. stand behind the line, jump, measure to the back of your heel. so:

heeltoe|----JUMP-----|heeltoe

the space between the |'s is your distance.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, yay
MENTAL STATE: good

- warm up

- superset x 2
-- depth jump @14" x 4
-- ME SVJ x 4
depth jumps felt high

- squat 275 x 5,5,5
good.

- superset x 4
-- DB OHP 45s x 6
-- pull up +5 x 6

- DB shrug 70s x 12,12

- DB swing 50 x 10,10,10

- stretch

hey man i'm sorry to offend you or come across as aggressive. it's from a place of love, in general and also specifically of how language works, how our brains work. i'm fascinated by the way nonnative speakers speak english (and even by the way different native speakers speak), so it's fun for me when you or raptor or scooby posts something that's absolutely understandable but not quite a construction that any native speaker would make. same goes for myself when i speak spanish, noticing the mistakes that i make or the things i'm not quite sure how to say now that i've lost the near-native fluency i had 6-7 years ago.

no idea comments like that bothered you but i'll lay off them if so.

ETA: i actually am kind of a grammar nazi, or, really, a plain/clear language nazi, but only at work. and i work with a lot of nonnative speakers, so a big chunk of my job is cleaning up formal writing. in informal communication the only thing that matters is that people understand each other. the rest is nitpicking. i happen to enjoy the nitpicking, but it's a niche hobby. 

ETA2: if you are interested i'll tell you why that phrase stuck out to me, but if not i'll just shut up.

"finding back the movements groove." 

y'all write really well in english but from time to time i get a funny reminder that you're furrin.

WEIGHT: ???
SORENESS: pecs
ACHES/INJURIES: right knee (?), left toe
MENTAL STATE: okay

- shoot around + layups x 35 mins

- stretch