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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 05, 2010, 06:27:28 pm »
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST
PR PR PR PR PR PR PR PR PR
warm up
shoot hoops -- nice
sprinter's warm ups
submax 1-step jump x2 -- got 30 easily on the first one and knew this was going to be a good day
work
sprint x4x15y
full run up x3x5 -- first jump was a PR, definitely 32 and maybe a bit more, everything was over 30.5 and a bunch were 31.5, might have gotten another 32 or two, as well
MR half tuck 3x10 -- legs/CNS dead
SS x3 (couple reps shy of TF/AF)
--dips x10
--pullups x8,7,7
cool down
foam roll x30 mins
stretch x30 mins
Helped an older guy who was trying to learn how to roll. Like helping people with stuff.
PR PR PR PR PR PR PR PR PR
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST
PR PR PR PR PR PR PR PR PR
warm up
shoot hoops -- nice
sprinter's warm ups
submax 1-step jump x2 -- got 30 easily on the first one and knew this was going to be a good day
work
sprint x4x15y
full run up x3x5 -- first jump was a PR, definitely 32 and maybe a bit more, everything was over 30.5 and a bunch were 31.5, might have gotten another 32 or two, as well
MR half tuck 3x10 -- legs/CNS dead
SS x3 (couple reps shy of TF/AF)
--dips x10
--pullups x8,7,7
cool down
foam roll x30 mins
stretch x30 mins
Helped an older guy who was trying to learn how to roll. Like helping people with stuff.
PR PR PR PR PR PR PR PR PR
So freaking smooth.