Saturday 25th October - General Workout - Week 2 - Day 1 - Lower Body - Late Afternoon
Well I felt much better this workout than last week, power is starting to come back.
Ohhh man my lower ab wall was saturated from the plyos, especially the tuck jumps. I didn't notice until I tried to get up from my post workout stretching!
Finally have my stopwatch back in order.
A little bit longer than I'd like though.
Workout Rating - 8/10
Workout time - 1.5 hours
Warmup+ CoreWork
Rest - 30secs alternating between each exercise. 1min between pairs.
Back Extensions x8, +5lbs x8
Incline situps x8, +5lbs x8 with Russian twists to each side at the top.
Plyos
rest 45secs
Low ankle jumps - 2x10
rest 1min
High ankle jumps - 2x10
2 legged Short Horizontal Hops - 2x10,
Single Leg Short Quick Horizontal Hops - 2x10 - 5 each side,
Horizontal TuckJumps - like hurdle hops
easy - 2min rest - 1x10
max effort - 3min rest - 2x10
all plyos done on ball of foot.
getting better at these. Man the tuck jumps nailed my VMO!
Abs as well.
Hang Power Snatch
Warmups - Bar x 5
Rest - 2mins
Hang PowerSnatch - 65lbs x3, 95lbs x3, 105lbs x3, 115lbs 2x3
Form is getting better, power is way up from last week. 95lbs felt light compared to last week. Pretty snappy, but jumping too high. Had some balance problems when faced away from mirror...
Full Olympic Back Squats - RAW
Warmup sets
Bar x10, 95lbs x5, 135lbs x3, 185lbs x3
Tempo 10X0 rest - 3mins, 4.5 mins on last set
1 full squat jump , then 225lbs x 3 - 2/3 sec pause at the bottom on first rep.
255lbs 3x3 - 2/3 sec pause at the bottom on first rep. 1 full squat jump preceding the first set
Total work tonnage = 2970lbs (up 810lbs from last week)
Hips felt tight, damn shorts were making thgigh unfortable, and t-shirt made bar slide around - must rmeebr not to where this combo next leg day...
Squats felt slow.
Bits and Pieces
Bulgarian Split Squats
+4kg in dumbells 2x8 each leg.
Explosive Reverse Hypers
BW 2x10