3 days worth

Wed 10-29-14

Gym didnt have heavy DBs so I just did BB presses. 2x5@135 felt a little heavier than moderate so I finished at 2x6@115.

Hook grip becoming more natural. Clean Deadlifts 4x5@225(215 felt a little light)

Pogo hops were more challenging. Focus on keeping my non working leg in front of me with my foot dorsi flexed making me drive with my glutes more effectively. I got lucky one of my athletes was there and coaches at a place called fast twitch down here that works with professional athletes helping improve combine times. 4x8 with 8" hurdles(lowest we got)

Single leg jump were also more challenging due to the above. 3x5@12 inch box.

MB chest shove. I would squat pick up then fire. 3x5@20 lb ball.

Clapping Push up 3x5 with max height. I was able to clap 2x.

upper body mobility 20 min feels great. Sleeping better too.


10-31-14

Did my 20 min run first needed a rower break. 2.4 miles took me a while to warm up. won't do this first again, it took more out of me than I expected.

10 min practice. spent the majority of the time on the frog and a freestanding strict hspu. Getting better but no where close.

Hollow rock feeling strong, although times dont show it I feel substantially better. Really focusing on keeping my butt prison tight. 35,28,24

BB rollouts are awesomely hard. 3x8 getting as low as possible without breaking.

GHD back extension were really challenging. 3x12 focusing on a slow tempo with a pause at full extension.

Windshield wipers 3x10 felt surprisingly easy not sure if I was doing it right, but the hollow bodys really translated.

20 min lower body


11-1-14

C&J  215,225,235,235,235,245,255 felt strong today, hook grip felt good and everything felt light.

ctb supine 4x6 didnt make chest to bar with slow tempo but felt alot stronger than last week.

deficit hspu 4x7 on 45 plates. this was great love hspu.

box jumps first set at 36, second at 40, third at 44 but on my last jump I ate it!!! fucked up both my shins pretty good, huge hematoma on one and the other bleed for over 20 hrs. I had to put cayenne pepper on it to make it stop. My bad. Stupid tough strikes again.

stopped there. All in all I feel alot better over all and look foward to next week. still no feedback though, but I figure when its warranted I will receive some.