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putting in work, always good. your bounds are a mess, though, they look like mine before t0ddday told me i was doing them wrong.

150329 W16VJM Strength Maintenance Day Add in DIY Power Day

I am never good in O lifting... but got to do what is needed....

Hang Clean
45 1 x many
115 1x5
135 1x3
175 1x3
180 1x2.5 fail
175 3x3

Hang Snatch
45 1 x many
95 1x6
115 1x4
135 5x3

Explosve Squat
135 1x5


Video Loading...
https://youtu.be/wvzUYtRXhq0
<a href="http://www.youtube.com/watch?v=wvzUYtRXhq0" target="_blank">http://www.youtube.com/watch?v=wvzUYtRXhq0</a>

here is t0ddday and a buddy doing bounds. not alternating, but this gives an idea of what they should look like. DL bounds start at 0:34, SL bounds at 0:40. t0ddday is in red shorts.

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

here's me doing alternating bounds. not very good, like you i am not applying much force to the ground, but i think i was more on the right track with these than you are in that video.

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

scooby! you finally got some good approaches and look what happens! those ARE full run-up jumps, my man. that's what it's supposed to look like.

btw do my eyes deceive me or are you repping my alma mater? 

150409 2nd day back to work. Plyo Session at lunch
FIrst day of work was busy with meeting so i can not jump at lunch and at night  right when i got home.. it start pouring... so wet floor and plyo does not go together.

2nd day... will do Plyo at lunch, and explosive lift at night..

Bound still take a little work, Wrong side arm swing.. Not attach the gournd.  Left leg powerless... many mistake
I did an extra Set... (from 3 to 4)

Single leg Frog jump is weak. only able to tap the board Once from my right out of 4 x 4 (each leg)

The weather is Moist and cold, and muscle does feel stiff... I should stretch more....

Hoping to try to slam dunk at some low rim soon... but never have the time...


150409 2nd day back to work. Explosive Lift Session at night

tight schedule.. Doing plyo in at lunch
and Explosive (light weight Lifting) at night.
This is not a very good setup...
Paused Squat, Reactive Squat, Paused Jump, Seated single leg jump.....

doing 2 training session a day ....ai... tight schedule..
this is not working smart...

TRYing to Fix Hang Clean/snatch with no quad dipping under the bar...
https://youtu.be/-i-Ny4vffMg
<a href="http://www.youtube.com/watch?v=-i-Ny4vffMg" target="_blank">http://www.youtube.com/watch?v=-i-Ny4vffMg</a>

150414 W18 Sport Specific Jump Day at 7am (poor jumping day)
6Hr sleep with 2 hours deep sleep from sleep tracker.
Did not Jump for W17... so Jump early this week.
Hamstring is sore from Sunday.... (the try out was pretty eazy.. except of the 1 min burn out on the defense lateral movement drill).  Hamstring feel tight and sore.  And  because i will have lunch appointment today... I have no choice but to jump early in the morning.. ( otherwise i wasted 2 days in a row).

Preform at the court close to home...(I can blame i am not use to this court as excuse)
The jump is poor. I am able to reach over the rim on all 20 jump starting from the first one, even the Mini Hop before rep 1 is over the rim.
None of the jump is wrist height...   stil able to tap the rim before i left doing frog jump... so this rim is not higher in anyway... may be the Line on the floor is different.... crap excuse anyway.

this is frustrating ... when performance fluctuate up and down like this....


Tonight.. my friend ask me to do Explosive session with him...
(this is 2nd time doing 2 session on the same day.... definitely not a TRAIN smart path...

No acceleration....
just slow..
https://youtu.be/QF4NYrhDTak
<a href="http://www.youtube.com/watch?v=QF4NYrhDTak" target="_blank">http://www.youtube.com/watch?v=QF4NYrhDTak</a>

150416 Custom VJM W18 Plyo Day
Same old depth jump and single leg exercise.  I don feel Bouncy....
i wonder if i do not feel bouncy... should I just NOT do plyometric.. is it a wasted effort? or doing it is still better than not doing it.. ( i take the 2nd option)

I would say... i sure Hope.. my alternative Bounding is getting better.. at least the arm swing is in sync. and i am Starting to attack the floor more.
Still looking dorky though.

150417 First time doing Max-OT Cardio to lower BF ratio
I had been on Low carb diet for weeks. but not much result.
still at 183lbs and 20% BF using my non accurate scale.
Seeking advice from Jack, and he suggest me to do Max-OT Cardio. Twice a week.

http://ast-ss.com/information/?p=17

16 min of ULTRA high intensity interval on Recumbent Bike.
Need to set Interval program, but after i checked. they only have HILL program.. which is some sort of going up interval.

Did it for the first time today, and it is NOT on interval. Just finding a resistance level which I can manage to do for 16min.
Resistance level 15, 7.24km, 212 Cal 
(not sure how they measure my Cal as i had not input my age or weight at all)
Bike Model Lifefitness 95R  (may be i have to check the manual of it)

(I would not say ULTRA high intensity as i am able to talk on the phone for 10 min doing this.. buddies call me after 2 min of work out  and refuse to hang up)


it seems like I am stuffing more and more training session within a week...
morning and night session stacked together along with other thing.
OH btw, i starting doing Plank with with upper back form roll hoping to work on the core and cave in shoulder. (4 set of 1:20 every night)
(and i found out plank is not good to lose fat... may be i should do the seated medicine ball twist instead of plank....)

Video Log:
https://youtu.be/2v_FRGkRTjY
<a href="http://www.youtube.com/watch?v=2v_FRGkRTjY" target="_blank">http://www.youtube.com/watch?v=2v_FRGkRTjY</a>