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A workout I like to make athletes do on the track is repeat 150m sprints with a 25 meter walk between sprints and then 10 pushups before each 150 starts.  If you can knock out 5 150's in this manner in a total time of less than 5 minutes.  Your in REALLY good shape upper and lower body. [sic all]

who wants to try this with me? seems like a fun way to end a workout the next time i'm at a 400m oval. post times to this thread.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: blah, terrible sleep last night and it's hot and humid as shit outside

- warm up

- avishek SL bounds x 3,3,3

- 1-2 jumps x 4,4,4,4,4

- various SL bounds x some

- two-step DLRVJ x some

- sprint ~40m x 1; 55m x 2
?, 7.59, 7.72

unbelievably slow, just awful. the jumps and bounds were bad, too. normal track was unavailable so i had to go to shitty banneker. plus it's a million degrees outside and i got like 3-4 total hours of sleep last night. bad workout, oh well. going to play tennis with my dad later.

given my training pattern relative to my goals i'm the last person to be telling you this, but if you want to learn handstands or whatever you're better off doing it a little bit at a time, every day. your stamina will suck at the beginning anyway, so you might as well do a whole bunch of little chunks rather than having one day a week where you hate yourself because after 15 minutes you can't do it at all anymore.

Just wondering, at a height of 5'10'' and a bodyweight of 210lbs, where are your bf levels at? Because if your bodyfat is >10% I think this is pretty much within the boundaries of lean body mass you maximally can accumulate (genetically) or am I mistaken here?

it's earlier ON THIS PAGE.

<a href="http://www.youtube.com/watch?v=-DktQxx9oDo" target="_blank">http://www.youtube.com/watch?v=-DktQxx9oDo</a>

<a href="http://www.youtube.com/watch?v=ngkwd5xQSyY" target="_blank">http://www.youtube.com/watch?v=ngkwd5xQSyY</a>

<a href="http://www.youtube.com/watch?v=PA99aqoBEuU" target="_blank">http://www.youtube.com/watch?v=PA99aqoBEuU</a>

i can x grip front squats for days. but i'm not going to stop doing my particular style of low-bar back squatting, and i'm not going to reopen myself to the debate about the relative merits of different bar positions for squatting.

front squats i'm limited by wrist and shoulder mobility. overhead squats yes but not with a lot. i'll film some tonight, just for you. 

WEIGHT: ???
SORENESS: peroneals, quads
ACHES/INJURIES: toes bugging me a bit
MENTAL STATE: okay

- warm up

- broad jump x 4
kinda bad, just under 12y

- DL bound x 4,4,4
also meh, second set probably best right at 12y

- avishek SL bound x 3

- sprint 30m x 2; 40y x 2
4.59, 4.60; 5.35, 5.38    worrisome because these didn't feel that slow, relatively speaking. either i'm measuring wrong still or i'm much slower than i thought. used the yard markers on the football field to estimate proper distance (30m = 32.8y)

- DSVJ and DLRVJ x a bunch
just bad, legs shot, could get no pop. i think the rim was higher today but still, bad.

- tempo @ 17-18s 100+100+100+100+100+100

- stretch

god this sucked. i hope it's still rust and residual out-of-shapeness from vacation.

EDIT: the brianmac calculator puts a 4.59 30m at 12.06 for 100m. all caveats for internet calculators apply, but that sounds about right, actually.