couple of four-step. first one was ~33, second and third ~34. legs felt heavy the whole day. jumps are at 0:17, 0:55 and 1:36 if you don't want to watch me pace around. at the end i'm showing where my palm hit the rim.
if there's not going to be a gym where you are, ross enamait's card deck workout is always fun. each suit means an exercise, face value means a number of reps. so like spades-squat, hearts-push ups, clubs-band pull aparts, diamonds-sit ups. work your way through the deck.
those are good-looking jumps but i just can't quite believe they're 34". his feet don't look three feet off the ground. i could just be envious that the 6'3 guy with long arms jumps as high as i do with less apparent effort.
meant to mention, i've been playing around with my kettlebell, mostly doing TGUs and cleans/snatches and OHP for a rep or two at a time. just getting a feel for the thing, i've never worked with KBs before. also, did some work with the captains of crush yesterday, playing around with hand positioning. i found a good hold for my left hand but not yet my right, although right is (obviously, i'm right-handed) much stronger.
WEIGHT: 176 SORENESS: hip flexors, adductors, obliques, intercostals, quads, feet (yes) ACHES/INJURIES: right toe MENTAL STATE: okay
- warm up
- hip thrust 85 x 15,15,15,15
- paused squat 225 x 3,3,3
- superset x 2 -- dips x 15 -- pull ups x 6
- kroc row 65 x 18
- stretch
a garbage workout but that's to be expected when so sore. will work out again tomorrow and possibly thursday and am taking friday off. hopefully i'll be shipshape enough by then to get a good long workout in in the afternoon.
the potomac valley track club just announced their spring/summer meet schedule. there are FAT 100m and 200m races on may 19, june 9 and 30, july 20 and august 10. pretty soon it'll be warm enough to start training outside again and i'm going to head back out to the track. gonna sign up for one or more of these and finally learn just how slow i really am.
EDIT: avishek's gonna do one of them with me. more motivation.
spring workouts plan is to jump 3-4 days a week, train on the track 2-3 days a week, and lift 2 days a week. something like:
that may be overly ambitious. given that i'm making progress on my current set up and my overall goal remains dunking,high-intensity track will be the first thing to go if it's too much. i do think i reaped some benefits from the sprinting last summer/fall, and it'll be interesting to see if i can continue to do that after a winter that's seen me get closer to my goal than ever before.
high-intensity track would be various bounds and max-effort sprints. low-intensity track would be basically extensive tempo. i'll start conservatively, as always.
might get back to jumping before work, as well, as that'll allow me to get back on the track without having overly complicated evenings or being unpleasantly surprised by the court being filled with 8-year-olds.
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