AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground
PM
A. Standing broad jump, build to a max
B. 1 snatch-grip deadlift w/pause just below knees + 1 snatch-grip deadlift, 5 x 1.1; :10 between movements 2:00 rest
+
For reps:
2:00 max heavy tire flips (the big fella outside)
2:00 rest
2:00 max distance Farmer's walk, 100/hand w/10m turnaround
2:00 rest
2:00 max distance prowler push, very heavy grind w/20m turnaround
+
3 sets:
:45 row @ max effort
5:00 rest
AM
shoulder stuff (abbreviated)
+
complete
PM
A. 6'6"
B. 185, 195, 205, 215, 220
+
16 tire flips
110m Farmer's walk
50m prowler push with 140 on the prowler
+
232m, 1:36.9/500m average
229m, 1:38.2/500m average
216m, 1:44.1/500m average
Very consistent on the broad jumps - almost every attempt was between 6'4" and 6'6".
Snatch grip deadlifts felt really strong today! The second deadlift was so much easier without the pause!
Don't know how much faster I could have moved on the tire flips. It was actually pretty easy to get off the ground, but it's almost taller than me, so when it got to like a 45 degree angle it became a challenge to push it up and over, which took some time. Turning around at 10m on the FW was stupid - I didn't need to set them down grip-wise, but when I tried to turn without setting them down, the turrets were swinging all over the place and clanging into each other. I think I did something like 40m + 30m + 20m + 20m. Prowler got real grindy - only did the first 20m without stopping.
Ugh. Those row sprints, though. Hit a brick wall with 0:15 to go on the 3rd one. Pace went from 1:36ish to 1:45ish, which killed my average :(
Showing posts with label broadjump. Show all posts
Showing posts with label broadjump. Show all posts
12 July 2014
21 June 2014
Saturday 21 June
AM
60:00 @ easy pace:
200m run
100 single-unders
:10 freestanding handstand hold
25 row cals
:60 front leaning rest on ground
PM
A. Standing broad jump, work up to a max distance
B. Snatch-grip deadlift w/pause just below knees, 3 x 2-3; 2:00 rest
+
Every 2:00 for 7 sets:
2 stone-to-shoulders @ 95 + 25m stone carry + 50m shuttle run w/2-hand touch to floor @ 25m turn-around
+
3 sets:
:30 row @ max effort
4:30 rest
AM
complete
PM
Oly class - worked on squat cleans
+
A. 6'7"
B. 175(3), 185(2), 185(3)
+
complete
+
159m / 1:34.3/500m average / 48s/m
160m / 1:33.7/500m average / 45s/m
158m / 1:34.9/500m average / 41s/m
Today was really great! Bummed that I missed the last few Oly classes, so really wanted to participate today even though the bum shoulder limited me to just squat cleans. Built up to 165 easily, then stayed there and hit 10-12 really solid singles. Need to work both full extension and staying tight in the catch - had 2-3 awesome ones today where I did both at the same time, but typically I have a tendency to cut the last pull short (but then I can stay tight), or else I do a good job of extending on the last pull but then collapse a little bit at the catch. Still quite pleased with how far these have come.
Broad jumps were fun! Did 6-8 attempts and all were within about 3" of each other.
Hands felt trashed on the snatch-grip deadlifts. Should have had 3 on the first set at 185, but went to re-grip at the bottom and wimped out. Need to remember to shave down my callouses for barbell work, not just pull-ups/toes to bar...
Stone/shuttle run thing was super fun, even though it was quite the obstacle course today.
Row sprints were terrible, especially the 3rd one. Stroke rate was slower from the beginning (but pace was pretty similar to the first 2, so I feel like each pull was still strong), and last 0:05 dropped off much more than the first 2. Happy that I can hang in the low 1:30s for 0:25+. Black rower, damper @ 6.
Have been doing an enormous amount of t-spine mobility and all the shoulder exercises Drew Cook prescribed, and I think it's already making a difference. Shoulder feels good, except I can still find a few positions that are uncomfortable. I feel like I already have better posture and more control over my shoulder blades, and all these strange little muscles in between them are quite sore from all the exercises. I really think I've never used some of these guys before...
60:00 @ easy pace:
200m run
100 single-unders
:10 freestanding handstand hold
25 row cals
:60 front leaning rest on ground
PM
A. Standing broad jump, work up to a max distance
B. Snatch-grip deadlift w/pause just below knees, 3 x 2-3; 2:00 rest
+
Every 2:00 for 7 sets:
2 stone-to-shoulders @ 95 + 25m stone carry + 50m shuttle run w/2-hand touch to floor @ 25m turn-around
+
3 sets:
:30 row @ max effort
4:30 rest
AM
complete
PM
Oly class - worked on squat cleans
+
A. 6'7"
B. 175(3), 185(2), 185(3)
+
complete
+
159m / 1:34.3/500m average / 48s/m
160m / 1:33.7/500m average / 45s/m
158m / 1:34.9/500m average / 41s/m
Today was really great! Bummed that I missed the last few Oly classes, so really wanted to participate today even though the bum shoulder limited me to just squat cleans. Built up to 165 easily, then stayed there and hit 10-12 really solid singles. Need to work both full extension and staying tight in the catch - had 2-3 awesome ones today where I did both at the same time, but typically I have a tendency to cut the last pull short (but then I can stay tight), or else I do a good job of extending on the last pull but then collapse a little bit at the catch. Still quite pleased with how far these have come.
Broad jumps were fun! Did 6-8 attempts and all were within about 3" of each other.
Hands felt trashed on the snatch-grip deadlifts. Should have had 3 on the first set at 185, but went to re-grip at the bottom and wimped out. Need to remember to shave down my callouses for barbell work, not just pull-ups/toes to bar...
Stone/shuttle run thing was super fun, even though it was quite the obstacle course today.
Row sprints were terrible, especially the 3rd one. Stroke rate was slower from the beginning (but pace was pretty similar to the first 2, so I feel like each pull was still strong), and last 0:05 dropped off much more than the first 2. Happy that I can hang in the low 1:30s for 0:25+. Black rower, damper @ 6.
Have been doing an enormous amount of t-spine mobility and all the shoulder exercises Drew Cook prescribed, and I think it's already making a difference. Shoulder feels good, except I can still find a few positions that are uncomfortable. I feel like I already have better posture and more control over my shoulder blades, and all these strange little muscles in between them are quite sore from all the exercises. I really think I've never used some of these guys before...
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