Total time:
Felt strong today. Reps easy and smooth
REHAB WORK 0:00 -
Concept rower x 2 sets
500 m in under 1:50
Supersetted with T-stretches and 30 sec of hollow body rocks.
Ab Roller 1x30 (forward, diagonals = 1 rep)
Dynamic leg/ankle stretches
5 hip articulations per leg per direction between sets
11:00 - 20:30
KB Swings/Long Jumps/Pancake Stretches x 60s
62lb x 10 both arms warm up
62lb X 10r per arm
62lb X 10r per arm
Long jumps (alternate each week with knee jumps
5 jumps x 3
BB Deadift 21:00 - 35:00
135 x 12
245 x 12
245 x 12
Add 10 pounds to work sets but keep reps at 10. Very strong and contracted. Explosive concentric, controlled eccentric.
BW x 5 (hamstring machine 120x10)
BW x 5 slight twinge in left knee. (120x8)
BW x 4 (120x8)
MN (Supersetted w/SL) 47:00- 56:30
MN/SE5: 4x15s last set awful.
15s
15s
15s
11s
L-sit Holds
Great sets. 15 sec perfect.
10s SL/PE13-iM for each work set
Bent Hurdler Static 10#
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