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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 06, 2011, 10:09:48 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
5 x 10-15y @85% == uphill on asphalt
- jumps : 2 step & vert
court in use so subbed DJ 4 x 5 == meh, okay
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
5,5,5,5 == did on asphalt so knees were not happy, kept reps low as a result
- Pogos: 4 x 5 MAX EFFORT
10,5,5,5 == ME, felt not bad for the first time
- REA squat : 4 x 3 (40%)
135,135,135,135 == pretty good
- MSEM squat: 2 x 4 (~90%)
300,300 == strong
- BSS : 3 x 3
- core
ab roll out 3 x 20
- stretch
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
5 x 10-15y @85% == uphill on asphalt
court in use so subbed DJ 4 x 5 == meh, okay
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
5,5,5,5 == did on asphalt so knees were not happy, kept reps low as a result
- Pogos: 4 x 5 MAX EFFORT
10,5,5,5 == ME, felt not bad for the first time
- REA squat : 4 x 3 (40%)
135,135,135,135 == pretty good
- MSEM squat: 2 x 4 (~90%)
300,300 == strong
- BSS : 3 x 3
- core
ab roll out 3 x 20
- stretch