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Old 01-31-2008, 12:43 PM   #61 (permalink)
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Week 4 Day 4:

Morning:
1. High Jump to Sprint 4x10sec/Made a mistake on this. I actually did 10yd sprints from a high jump 4singlesx4sets/ recorded the best of each set -- 4.8 (slow),3.51,3.31,3.11

2. Plank to Jump over a bench 4x10sec (3min rest)/ This was actually a squat thrust to a jump over a bench -- x4,x4,x4,x3

Afternoon:
1. Power Cleans (5x4singles)/
115x4 singles, 145x4 singles, 165x4 singles, 175x2 singles (hip extension ability definitely up and up)
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Old 02-01-2008, 08:12 AM   #62 (permalink)
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Week 4 Day 5:

1. Pushup to 10 yd sprint 6x4singles/best times set1:2.72, set2:3.35, set3:3.15, set4:2.97, set5:2.67, set6:2.69

The times include the pushup as well.
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Old 02-04-2008, 01:24 PM   #63 (permalink)
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Quote:
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Week4 Day1: Conv. to PWR

Changing and progressing exercises for the next four weeks. I wanted 10 weeks of conversion to power training, but the last 3 weeks would be excessive. My alactic system should be in peak condition soon enough.

Morning:

1. Lateral Plyo Shuffle on Bench 4x10sec/10,11,15,17 (increased reaction time each set)
2. Prisoner Jump Squats 4x10sec/10,8,10,10

Ran through it smoothly. Feeling more mobility and ROM from prior workouts and warmups

Evening:

1. Full Snatch 5x4(mini sets "singles")/ 95x5singles,105x5singles,115x4 singles,115x3singles

2. Situp to Squat to Plyo Pushup 5x5/5,5,5,4

hit the right wrist in a bad way. Stop before it becomes a serious issue
Switching Routine to EOD (every other day). Work schedule increasing and I need more time to recover.

Day1 Week5 (This will be the last week of this strictly alactic system training phase. Next week I will start combining it with "functional" hypertrophy training)

Morning:
1. Lateral Plyo shuffle (on and off bench) 4x10sec +15 reps/17,18,20,21
2. Jumping Prisoner Squats 4x10sec +10reps/11,10,11,11

Reduced rest break to 2:30 instead of 3o

Evening:
1. Full Snatches 4x4(singles)/145x4,145x2,115x4,115x2 (acute pain in rear right shoulder/ ended rest of the set)
2. Situp to Squat Thrust and plyo pushup 4x6/5,6,6

Right shoulder letting me know it's best to stop before pain becomes nagging injury.
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Old 02-06-2008, 12:41 PM   #64 (permalink)
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Quote:
Originally Posted by trainerty View Post
Week4 Day2:

Morning:
1. Lateral Shuffles with Keg OVHD (4x10sec)/20yds,20yds,25yds,30yds
2. 4 Point Turnovers "Breakdance" (4x10sec 3min rest)/4x,5x,7x,6x

Afternoon:
1. Pullup to dip attempt (5x4singles)/4s,4s,4s,2s
2. DB 1Arm "cheat" rows (5x5)/45x5ea,55x5ea,65x5ea,70x5ea
Week5 Day2

Morning
1. Lateral Shuffles w/ Keg OVHD (4x10sec) +20yds/27yds,25yds,29yds,30yds
2. 4 pt turnovers "breakdance" (4x10sec rest 2.5min) +6/3x,6x,6x,6x

Afternoon
Skipped the regular session did active/static/passive stretching for troublesome areas
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Old 02-06-2008, 05:39 PM   #65 (permalink)
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Quote:
Originally Posted by trainerty View Post
Week5 Day2

Morning
1. Lateral Shuffles w/ Keg OVHD (4x10sec) +20yds/27yds,25yds,29yds,30yds
2. 4 pt turnovers "breakdance" (4x10sec rest 2.5min) +6/3x,6x,6x,6x

Afternoon
Skipped the regular session did active/static/passive stretching for troublesome areas
Whatsa 4pt turnover "breakdance"? Sounds a little 80s if you ask me.
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Old 02-06-2008, 08:13 PM   #66 (permalink)
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Because I have 80s breakdancing in my head now...here's a little somethin' for you.

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Old 02-07-2008, 12:54 PM   #67 (permalink)
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Quote:
Originally Posted by L'ilJ View Post
Whatsa 4pt turnover "breakdance"? Sounds a little 80s if you ask me.
LOL...nice vid. That makes me not want to do the movement anymore. I'm sure next time I do I'll screw up thinking I look too much like a RUN DMC wannabe.

I'll place a pic up later showing me doing the movement. I believe it is actually called "floor roll-overs". I hijacked it from Doc Stuart McGill. I thought I gave it a nice name. I didn't expect it to sound "funky-fresh"
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Old 02-08-2008, 03:20 PM   #68 (permalink)
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Lilj: Couldn't find a decent pic to show th movement. Here's the breakdown:
- Ball of feet and hands on ground. Knees bent comfortably. Chest faces the ground.

-Rotate entire body over either left or right and replace hands and ball of feet on ground. Now chest should face sky.

- Repeat the opposite direction. *Keep head/neck/chest/abs in-line through entire movement.

Usually I post pics of what I do on my T.I.A. section of my site.

Have a lot on my plate today. Hopefully I will be able to complete both sessions.

Morning:
1. High Jump to Sprint (10yds) 4x4singles -won't be timed today- working on mechanics and fixing mistakes in my "jump to sprint reaction"/ felt better less force bleeds at the start. It seems I was missing immediate arm swinging to initiate the sprint. I forced the upper body into a forward leaning position as I came out of the jump

2. Squat Thrust to Jump over bench 4x4 (2.5min rest)/4 all

Able to squeeze in a training session:

Afternoon:
1. Power Cleans 4x5singles/warmup got out of control a bit. I end up doing a lot of singles with lighter weight working on mechanics and my front squat depth. Finished it off with this:195 of 1 single and 3misses, 175 of 2 singles and 2 misses, 165 2singles
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Old 02-11-2008, 02:29 PM   #69 (permalink)
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Week 6 Day 1: Conv. to PWR and Hypertrophy.

Sitting at 220lb 15-16% BF.

Morning:
Still training alactic system as my primary energy system. I'll do the notorious "bear" exercise Coach Dan John made famous.

If you do not know the bear this is the breakdown:

-Hang Clean to deep front squat to push press to front squat back to starting position

1. "The Bear" 95x15sec./fyi-this is a modified version of the original. 95x2(25sec) (tried back squat with it, shoulders didn't like that idea/ switched back) 95x2 (15sec), 95x2 (10sec), 95x2 (9sec), 95x2 (9sec), 95x2(9sec)

EVENING:

1. DB Deads 4x8 a-1 (30 sec)/(total db lbs) 150+light superband x 8, 150+lt sup.band x 8, 150+lt. sup.band x7, 150x5
2. DB Bench 4x8 a-2 (2min)/(total db lbs) 140x8 all sets
3. SB Long Lever Situps 4x8 b-1 (30 sec)/ x8,x8,x8,x6
4. DB front squats 4x8 b-2 (2min)/(total db lbs) 100x5, 80x8, 60x8, 60x7
5. Supine DB Pullover 4x8 c-1 (30 sec)/ (total db lbs) 30x8,40x8,40x8,40x8
6. DB RDL 4x8 c-2 (2min)/(total db lbs) 140x8,140x8,140x8,140x8
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Old 02-13-2008, 01:37 PM   #70 (permalink)
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Week 6 Day3

Morning:
1. Banded Acceleration sprint drill (6x6sec) rest 30 sec/5x6sec
2. 10 Yard Sprint 6x3singles rest 2min/5x best times: 1x2.17, 2x1.99, 3x2.10, 4x1.95, 5x1.75

Cut it a little short needed to get ready to train clients.

Evening:
1. Snatch to rep deep OVHD squats (3x10) a-1/
95x7, 95x8, 95x3 (last set was very deep-calves touching hamstring deep)
2. Dips (3x10) a-2 -rest 2min/x5, x8, x7
3. Rack Pulls (3x10) b-1/ 275x10, x8, x5
4. Banded Assisted Pullups (3x10) b-2 -rest 2min/ x10,x7,x7
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Old 02-15-2008, 01:47 PM   #71 (permalink)
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Day4 Was a day off

Day5 Week6

Morning:
1. Keg Snatch to Jump 6x4/Just end up being keg OVHD swings 6x5
2. Plyo lateral lunges with banded torso twist 6x8/6x8 rest 90 sec

Evening:
1. OVHD BB Lunges 6x6/65x6,65x6,75x4,75x6,75x6
2. Neutral Grip Chins 6x6/6,6,4,3,2,3
3. Chained Staggered Hand Pushup 6x6 (2.30min rest)/6 all
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Old 02-18-2008, 02:30 PM   #72 (permalink)
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Day1 Week7 Final Week of Power Conversion and hypertrophy

Morning:
Skipped too busy to hit it.

EVENING:

1. DB Deads 4x8 a-1 (30 sec)/(total db lbs) med-superband +150x5, 2 lt-superbands +150x7, 2 lt-sb +150x8, 150x7
2. DB Bench 4x8 a-2 (2min)/(total db lbs) 150x7,140x8,140x8 (right post.delt pain - stopped exercise)
3. SB Long Lever Situps 4x8 b-1 (30 sec)/ +5lbx8,+10lbx8,+10lbx8
4. DB front squats 4x8 b-2 (2min)/(total db lbs) 90x6,80x8, (stopped short on time and annoying shoulder pain pissing me off)
5. Supine DB Pullover 4x8 c-1 (30 sec)/ (total db lbs)
6. DB RDL 4x8 c-2 (2min)/(total db lbs)

Crappy workout, body feels beat up and pretty pissed about the results. Screw it....moving on
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Old 02-20-2008, 01:57 PM   #73 (permalink)
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Morning:
1. Banded Acceleration Sprint Drill (6x8sec) rest 30sec/8sec x 5sets
2. 10 Yd Sprint 6x4singles rest 2min/6 singles x 5 sets

Evening:
1. Hanging Snatches to Deep OVHD Squats for reps (3x8) a-1/55x10,65x10 - stopped left hand went numb.
2. Dips (3x8) a-2 rest 2min/10x,8x,8x
3. Rack Pulls (3x10/8/8) b-1/changed to deads - 315x5singles, x3singles, x2singles
4. Banded Asst'd Pullups (3x10) rest 2min/10x,10x,6x

Body is in need of a break. One last day to go before that happens.
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Old 02-25-2008, 02:13 PM   #74 (permalink)
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Next 2 weeks back in AA (anatomical adaptation). From training the alactic energy system over everything else for 7 weeks, my endurance has dropped substantially. So, kick in a bit of strength-endurance training with this phase.

Day1Week1 AA phase (circuit)2 weeks: Done with bare feet
  1. Jump Rope 1set 3min/ x3min
  2. Chinups (2 sets to SD (slight discomfort)) 60sec active rest/ x3,x5
  3. 1Leg PNF Dead touchdown (2xSD)60sec rest/ x7l/8r, x6l/7r
  4. Dips (2xSD) 60sec rest/x4, x7
  5. 1Leg Lateral Squat (2xSD) 60sec rest/ x9l/x7r, x6l/x7r
  6. Supinated Rows (2xSD) 60sec rest/x6, x6
  7. Plank with 1Leg Hip flex/ext to leg curl (2xSD) 60sec rest x4all, x4all
  8. 1Leg Bridges (2xSD) 60sec rest/ x4all
  9. Pushup to Hand Walkouts (2xSD) 60sec rest/ x2, x4
  10. Bulgarian Squat to Torso twist (2xSD) 120sec rest/ x3all, x3all
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Old 02-27-2008, 02:52 PM   #75 (permalink)
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Default Day3 Week1 AA

Predominatly dumbbell circuit at approx 60%rm and I will go to slight discomfort (SD) -barefoot
  1. Jump Rope 1x3min -60sec rest/1x3min
  2. Turkish Getup (2xSD)- 60sec/25x4ea, 25x3ea
  3. KB Windmills (2xSD) -60sec/20x7ea, 20x10ea
  4. DB Ballistic Bench (2xSD)-60sec/90x24, 90x22
  5. 1Arm Rows Standing (2xSD)-60sec/80x9ea, 80x10ea
  6. YTWL Cobra (2xSD)-60sec/15x4/4/2/1, 10x3all
  7. 1arm DB OVHD Squat (2xSD)-60sec/35x4ea, 30x3ea
  8. Tall Kneel Underhand DB Swings (2xSD)-60sec/20x15 --
  9. DB Lateral Lunge Touchdown (2xSD)-60sec/50x8, 50x5
  10. Cable Pull/Push Exercise (2xSD)-2min/40x14, 40x14
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Old 02-28-2008, 10:26 AM   #76 (permalink)
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Default Day4 Wk1 AA

Today was supposed to be a day off from training with low impact energy system training.

Eh, didn't happen. I took a trip out to visit a friend of mine. He trains himself for strongman contests and runs his strength camp for clients.

I didn't quite make it to the end of the session. Pretty dominated by endurance work. It looked something like this:

50 Jumping Jacks
20 Squat Thrust
20 Jumping Jacks
5 Squat Thrust
Dynamic Drilling
5-10 yd dashes with "Prowler"
5-10yd shuttle drills
4 sets of ladder drills
50 v-situps

My endurance is pretty low right now. So, somewhere in the middle of this training I was a heavy breathing sweaty fallout.
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Old 02-28-2008, 06:33 PM   #77 (permalink)
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That looks like a pukeworthy workout.
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Old 02-29-2008, 03:04 PM   #78 (permalink)
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Default Day3 Week1 AA

Quote:
Originally Posted by L'ilJ View Post
That looks like a pukeworthy workout.
Yes indeed it was. I think I'm not quite recovered today and suffered for it.

Barbell dominated day (60%1rm):
  1. Jump rope 1x3min - 60sec/1x3min
  2. BB Deads 2xSD -60sec/255x5, 255x4
  3. BB Chops 2xSD - 60sec/80x7ea, 80x7ea
  4. 1Arm BB Deads 2xSD -60sec/95x3ea, 95x3ea
  5. BB Front Squats 2xSD -60sec/155x4, 155x3
  6. 1Leg BB RDL 2xSD - 60sec/135x6, 135x6
  7. 1Arm BB Snatch to Windmill 2xSD - 120sec/45x4, 45x2
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Old 03-03-2008, 02:06 PM   #79 (permalink)
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Default Week2 Day1 AA

This week moving the reps up to my HD (high discomfort) level. So everything is pretty much to isometric failure. Adding more Lactic and Alactic energy sytem training in on the opposite days.
  1. Jump Rope 3min x 2sets -60sec rest/2x3min
  2. Chinups 2xHD - 60sec/did pullups- x5, x3
  3. 1Leg PNF Touchdown 2xHD - 60sec/ x12ea, x12ea
  4. Dips 2xHD - 60sec/ x14, x10
  5. 1Leg Lateral Squat 2xHD -60sec/ x12ea, x10ea
  6. Supinated Rows 2xHD - 60sec/ x7, x8
  7. Plank to 1Leg Hip flex/ext 2xHD -60sec/ x7, x6
  8. 1Leg Bridges 2xHD -60sec/ x8, x5
  9. Pushups to hand walkouts 2xHD -60sec/ x5, x4
  10. Bulgarian Squat to Torso Twist 2xHD -60sec/x7ea, x5ea
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Old 03-04-2008, 01:39 PM   #80 (permalink)
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Default Day2 Week2 AA

Alactic Energy System training and Drills:

Practiced some agility drills today. Just three rounds and approx 15sec. per round with 2min rest breaks.
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Old 03-05-2008, 03:49 PM   #81 (permalink)
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Default Week2 Day3 AA

1. jump rope 2x3min/2x3min
2. Turkish getup 25lbxHD/25lbx14, x10
3. DB Windmill 2xHD/45lbx11, x8
4. DB Ballistic Bench 90xHD/90x36, x26
5. 1Arm Rows Standing 45eaxHD/45x14ea, x10ea
6. YTWL Cobra 5eaxHD/10lbx4ea --
7. 1Arm DB OVHD Squat 30xHD/had to raise heels did 6 deep squats
8. Tall Kneel Underhand DB Swings 40xHD/ 40x26, x22
9. DB Lateral Lunge Touchdown 50xHD/ 50x15, x8
10. Cable Pull/Push 40xHD/ 40x28, x28

Didn't feel like it....but pushed through it
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Old 03-10-2008, 02:28 PM   #82 (permalink)
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Default Week1 Day1 MxS 5week phase

Starting MxS training. I thought I would be able to split the sessions for twice in one day. That won't be possible with my schedule. Looking forward to seeing what I can do in the coming weeks.

Day1:
Alactic System Training-Max Speed and agility
1. Shuttle Sprints (5yd,5yd to 10yd) 3x5 sprints - no rest- 3x4 done
2. Tuck Jumps 3x5 - 180sec rest 3x4 done

MxS
1. Deadlift 6x4 s.s.60sec rest/ 315x4,325x3,325x2,325x2,325x2, 325x2
2. Iso-MxS Bench low posit. 3sets and high posit. 3sets 180sec rest/295x4sec iso 4 sets in lower position and 2 sets in higher position
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Old 03-11-2008, 02:16 PM   #83 (permalink)
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Default Week1 Day1 MxS

Doing some drills and a bit of work in different planes of motion.

Tactical Training BW Drills
1. Half Pikes 2x20/x10 - regressed to hanging leg raises x20
2. Plank Rotations 2x20/x20,x20
3. 3pt. Toe Touchdown 2x30sec each leg/x30sec,x30sec
4. Gorrilla Squat touchdown to overhead squat 2x30sec/ forgot to do it- I usually do this for warmup.

Tempo Running (400-600yds at 60%max speed) Had to do on treadmill 2sets 8.0 pace for 75sec. 5min active rest in between
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Old 03-12-2008, 04:18 PM   #84 (permalink)
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Default Week1 Day3 MxS

Day3:
Speed training/Power Endurance (drills 30-120sec)

1. Hanging Snatches 5x10 a-1/95x5,95x7,95x5
2. Lateral Ladder drill 5xrounds a-2/3rounds
3. Lateral Tango drill 5xrounds a-3/3rounds
4. HopScotch drill 5xrounds a-4 rest 3min/3rounds

Not the best day of training. A lot of business issues to take care of.
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Old 03-13-2008, 03:07 PM   #85 (permalink)
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Default Week1 day4 MxS

1. Hanging leg raises 2x24/x24,x17
2. Plank Rotations 2x24/x24,x24
3. 3pt. Toe Touchdown 2x40sec each leg/x40sec,x40sec
4. Gorilla Squat Touchdown to OVHD Squat 2x40sec/x40sec,x40sec

Tempo running 2sets 8.0pace for 90sec. 5min active rest/completed
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Old 03-14-2008, 01:08 PM   #86 (permalink)
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Default Day5 Week1 MxS

Day5:
Too much to do today, but no excuses. MUST TRAIN.
1. Hanging Snatches 4x10 a-1/95x7,95x8,95x6,95x6 - once form breaksdown I stop.
2. Lateral ladder drill 4rounds a-2/4rounds
3. Lateral Tango drill 4rounds a-3/4rounds
4. Hopscotch drill 4rounds a-4-3min rest/4rounds
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Old 03-17-2008, 05:01 PM   #87 (permalink)
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Quote:
Originally Posted by trainerty View Post
Day1:
Alactic System Training-Max Speed and agility
1. Shuttle Sprints (5yd,5yd to 10yd) 3x5 sprints - no rest- 3x4 done
2. Tuck Jumps 3x5 - 180sec rest 3x4 done

MxS
1. Deadlift 6x4 s.s.60sec rest/ 315x4,325x3,325x2,325x2,325x2, 325x2
2. Iso-MxS Bench low posit. 3sets and high posit. 3sets 180sec rest/295x4sec iso 4 sets in lower position and 2 sets in higher position
Day1:
Energy System Training
1. Shuttle Sprints 3x5 sprints no rest/3x5
2. Tuck Jumps 3x5 - 180sec/3x5

MxS
1. Deadlift 6x4 s.s. 60sec rest/325x4, 325x3, 325x3, 325x3, 325x2 -- stopped slight pain in left glute
2. Iso-MxS Bench low posit 3sets and high 3sets 180sec/ 4sets in low position
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Old 03-18-2008, 04:00 PM   #88 (permalink)
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Quote:
Originally Posted by trainerty View Post
Doing some drills and a bit of work in different planes of motion.

Tactical Training BW Drills
1. Half Pikes 2x20/x10 - regressed to hanging leg raises x20
2. Plank Rotations 2x20/x20,x20
3. 3pt. Toe Touchdown 2x30sec each leg/x30sec,x30sec
4. Gorrilla Squat touchdown to overhead squat 2x30sec/ forgot to do it- I usually do this for warmup.

Tempo Running (400-600yds at 60%max speed) Had to do on treadmill 2sets 8.0 pace for 75sec. 5min active rest in between
1. Hanging leg raises 2x24/2x24
2. Plank Rotations 2x26/2x26
3. 3pt. Toe Touchdown 2x45sec each leg/2x45sec
4. Gorilla Squat Touchdown to OVHD Squat 2x45sec/2x45se

Tempo running 3sets 8.0pace for 90sec. 5min active rest/2 sets of 90 sec tempo runs and one with 75sec
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
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Old 03-19-2008, 03:35 PM   #89 (permalink)
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Default Week2 Day3 MxS

Day off. Not healing right this week. Little GPP and foam roll with a twist of stretching
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Old 03-20-2008, 02:35 PM   #90 (permalink)
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Default Day4 Week2 MxS

Get'er done:

1. Hanging leg raises 2x24/x24, x20
2. Plank Rotations 2x26/2x26
3. 3pt. Toe Touchdown 2x45sec/2x45sec
4. Gorrilla Squat Touchdown to OVHD Squat 2x45sec/2x45sec

Tempo running 3sets 8.0pace for 90sec. 5min rest/1set
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma

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