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too much weight. dangerous for back, low benefit. less weight, more jump.

FIF Day 9

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

- warm up

- SVJ x 4; two-step RVJ x 6 @90%

- plank x 30s,30s

- leg raise x 13,13

- SL glute raise x 50/leg (25,15,10)

- seated hip flexor raise w/3s pause x 8,8/leg

- stretch

what acole said. one thing: if there's no jump pit, or it's covered over (the one at the track where i go is always covered) then just do the jumps anyway. you won't go quite as far at the end but that's okay.

yesterday: FIF Day 7
- rest

tonight: FIF Day 8

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- low front-to-back depth jump x 20,20

- reverse hyper x 12; +10 x 12
used ankle weights that they had in the gym after trying and failing to use a DB.

- squat 275 x 5,5,5

- BSS ISO x 60s/leg

- advanced glute bridge ISO x 60s

- calf raise 355 x 20,20
remembered that the sled weighs 50lbs.

- some OHPs and pull ups

- stretch

putting this gif here for later use because it is awesome.

why would you give up on PPs that fast? if you lack stability and a rock solid core and feel that PPs challenge those, then maybe do some light PPs at least in part to help overcome those weaknesses?

FIF Day 5-6
combined the two because i had to skip yesterday.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: okay, a little tired

DAY 5

- warm up

- low depth jump forward and back x 20,20

- reverse hyper x 12,12

- squat 270 x 5,5,5
third set strongest, neural improvements continue. 275 next time.

- BSS ISO x 60s/leg

- advanced glute bridge x 60s

***walk home, gym closed***

- SL calf raise x 20,20,20/leg

DAY 6

- SVJ @90% x 5
can't do RVJ in my house and it's pouring rain outside.

- plank x 30s,30s

- leg raise x 15,15

- prone one leg glute raise x 50/leg (25,15,10)

- seated hip flexor w/3s pause x 8,8/leg

- stretch