8431
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2011, 01:53:21 pm »
yesterday:
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 2 step & vert
Court in use and crunched for time, so skipped right to these
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10 == in weight room, was FLYING on the second set especially but all sets were good
- Pogos: 4 x5 MAX EFFORT
15,15,10,10 == added some arm swing, not ME but harder than I'd been doing them
- REA squat : 4 x 3 (40%)
135,135,135,135
- MSEM squat: 2 x 4 (~90%)
290,290 == strong
- BSS : 3 x 3
- core
- stretch
ran out of time, still a good workout.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
session 2 : power
- warmup
- sprints : 10-20 yards - to fire up
- jumps : 2 step & vert
Court in use and crunched for time, so skipped right to these
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10 == in weight room, was FLYING on the second set especially but all sets were good
- Pogos: 4 x
15,15,10,10 == added some arm swing, not ME but harder than I'd been doing them
- REA squat : 4 x 3 (40%)
135,135,135,135
- MSEM squat: 2 x 4 (~90%)
290,290 == strong
- BSS : 3 x 3
- core
- stretch
ran out of time, still a good workout.