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Author Topic: a fast and explosive donkey!  (Read 1859993 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #3045 on: July 28, 2015, 12:33:10 am »
+4
bagged gym tonight because my dad got sweet orioles tickets at the last minute. spent the evening right behind home plate, watching a pitchers' duel that ended in a walk-off HR in the bottom of the 11th! first time i've ever seen a walk-off in person!

sometimes, life>gym. that and genetics are why i'm not an elite athlete. but i can live with that.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #3046 on: July 28, 2015, 09:49:25 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee; chest/throat cold
MENTAL STATE: okay

- warm up

- depth jump @26" x 5; 23" x 5,5,5
26" too high, knee started bothering me immediately and i wasn't even recovering above the height of the box. 23" more manageable.

- jump squat 50 x 5,5

- squat 285 x 1,2,1,2,1,2

- kroc row 80 x 16L,16R
weak. done in honor of janae marie kroc.

- stretch

being sick is lame.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: a fast and explosive donkey!
« Reply #3047 on: July 29, 2015, 02:36:12 am »
0
Quote from: LBSS on July 28, 2015, 12:33:10 am
bagged gym tonight because my dad got sweet orioles tickets at the last minute. spent the evening right behind home plate, watching a pitchers' duel that ended in a walk-off HR in the bottom of the 11th! first time i've ever seen a walk-off in person!

awesome!@#

Quote
sometimes, life>gym. that and genetics are why i'm not an elite athlete. but i can live with that.
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LBSS

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Re: a fast and explosive donkey!
« Reply #3048 on: July 30, 2015, 09:43:38 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee; neck achey and still; cold
MENTAL STATE: okay

- warm up

- depth jump @18" x 5,5,5,5

- stretch
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #3049 on: August 01, 2015, 04:43:03 pm »
+7
WEIGHT: 171 (?)
SORENESS: none
ACHES/INJURIES: right knee and right toe a little bit but not too bad; runny nose but cold mostly gone
MENTAL STATE: very good

- warm up

- DLRVJ x a few
PR off one, PR tie off three and four, several in a row at 36. fuck yes. dunked soccer ball easily and cleanly. sexy.

- depth jump @24" x 5,5,5,5
trying to be better about intentionality with each rep. mixed bag. this is a challenging height, but at least no knee pain.

- jump squat 50 x 5,5

- squat 285 x 3,3,3
second set extremely strong, others a little messy. weird.

- superset x 3
-- dip x 11
-- inverted row x 15,15,14

- stretch

great. mother. fucking. workout. had intended to wake up early (~8:30) to eat and get to the gym by 10, but i had so much trouble sleeping this week that i turned my alarm off and slept until noon. ended up being a great tactic.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: a fast and explosive donkey!
« Reply #3050 on: August 02, 2015, 09:40:01 am »
+1
Getting PR jumps / clean dunks with a soccer ball in hands is awesome! Can you palm it so well that you can do a full arm swing with it in your hand? I lose a couple of inches when i have to hold the ball because of the limited armswing.
Do you have any hopes of palming a basketball? Soccer ball ain't that far off bball. If you pick one with very good traction and only use it indoors you might have a good chance of dunking it already. Or just try, even when you lay it in or back rim it or even get stuffed, my experience is that it is a huge motivation boost, makes you push with all you got to get that last inch when you realize how close you are.
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

ChrisM

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Re: a fast and explosive donkey!
« Reply #3051 on: August 02, 2015, 10:45:28 am »
+1
^legit.
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LBSS

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Re: a fast and explosive donkey!
« Reply #3052 on: August 02, 2015, 11:02:07 am »
0
Quote from: vag on August 02, 2015, 09:40:01 am
Getting PR jumps / clean dunks with a soccer ball in hands is awesome! Can you palm it so well that you can do a full arm swing with it in your hand? I lose a couple of inches when i have to hold the ball because of the limited armswing.
Do you have any hopes of palming a basketball? Soccer ball ain't that far off bball. If you pick one with very good traction and only use it indoors you might have a good chance of dunking it already. Or just try, even when you lay it in or back rim it or even get stuffed, my experience is that it is a huge motivation boost, makes you push with all you got to get that last inch when you realize how close you are.

the soccer ball is a little bit deflated and nice tacky surface, so i can use a full arm swing. i will never be able to palm a basketball enough to get the full arm swing. tried palming a slightly deflated one with good grip yesterday and while i can hold it steady and move it around a little, a full-force arm swing would send it flying.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: a fast and explosive donkey!
« Reply #3053 on: August 03, 2015, 05:54:50 am »
0
Ok, makes perfect sense now. Our bball palming ability seems similar, so is our max height currently, so in my experience we are 2'' away, 1,5'' for a perfect timing attempt. If you get to 10'8''-9'' without the ball you can get to 10'7'' with the bball, ( no arm swing ), which is enough.
« Last Edit: August 03, 2015, 06:00:02 am by vag »
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #3054 on: August 03, 2015, 09:21:58 am »
+1
using the standard of "whole palm over rim" to be able to put down a well-timed lob, i am 1" away. and given that rattled-home weak sauce still counts for me as goal achieved, i think i could have done that on saturday.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

ChrisM

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Re: a fast and explosive donkey!
« Reply #3055 on: August 03, 2015, 11:42:12 am »
+1
Then get after it! You've got this!  You'll be surprised how motivated a close miss can make you ;)
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LBSS

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Re: a fast and explosive donkey!
« Reply #3056 on: August 03, 2015, 12:16:04 pm »
+2
Quote from: ChrisM on August 03, 2015, 11:42:12 am
Then get after it! You've got this!  You'll be surprised how motivated a close miss can make you ;)

see my signature. my buddy who's in from out of town is gonna come work out with me this weekend. he is flaky and always late, but if the gym is open on saturday the way it was today i'll try to get him down there when the court is open. and he can throw me lobs. i've tried the adarq self-lob method, it's really freaking hard and messes up my timing. much easier to get a tosser.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #3057 on: August 03, 2015, 09:45:47 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: good then weirdly weak

- warm up

- depth jump @24" x 5,5,5,5
all over the place. a few good reps but mostly meh. not as good as saturday.

- jump squat 50 x 5,5

- squat 280 x 1,2,1,2,1,2

- upper shit
did one rep of DB OHP with 45s and felt so, so weak. very strange feeling. bagged rest of workout and came home.
Logged
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: a fast and explosive donkey!
« Reply #3058 on: August 04, 2015, 06:23:38 am »
0
Quote from: LBSS on August 03, 2015, 12:16:04 pm
my buddy who's in from out of town is gonna come work out with me this weekend. he is flaky and always late, but if the gym is open on saturday the way it was today i'll try to get him down there when the court is open. and he can throw me lobs.

I'm hyped about this already! It may happen! Make sure you amp your CNS, a couple extra coffees and a redbull do the trick for me.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

ChrisM

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Re: a fast and explosive donkey!
« Reply #3059 on: August 04, 2015, 12:43:28 pm »
0
And vid for added inspiration!
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