Video T.J.

[IronLion]

10-17-03 DE Lower

Olympic Squats w/ a 2-3 second pause at bottom
bar x a lot
135 x 10
225 x 8
315 x 3
315 x 3
315 x 3
315 olypause

Speed Box Squats
315 + 150 pounds of chain
5 x 3
Speed Box Squat

Snatch + Overhead Squats
3 x 8-10 at 135
OH Squat

Oly Complex
Snatch + OH squat + Drop Squat + Back squat into behind the neck push press
5 "reps"

Full Cleans working on hook grip
5 x 1 @ 225 I realized that without rotating plates the hook grip is impossible for cleans

Kettlebell swing throughs
3x8 w/ 2 70 pound KB's
Kettlebell Swingthroughs

all in all a pretty good dynamic day, I was having problems with patellar tendonitis toward the end so I cut out the single leg squats I had planned, I am going to have to use the weighted vest sparingly b/c i think it is what caused the tendonitis to flare up.

 

[slobberknocker]

Great workout. Thanks for the vids. I love the swingthroughs.

Do you think there'd be any benefit to doing a variation on those, where the weights are outside your legs instead of inside? I'm just thinking of spatts' post the other day, where she did pullthroughs outside her legs instead of inside for a little variation.

 

[revexrevex]

wow

 

[t3c]

solid shit ironlion

i really enjoy the vids, keep em comming

 

[Mike_Rojas]

Keep on posting those videos. I love the full squat with a pause.

 

[sinjinsmythe33]

next stop, NFL

 

[thebrute]

awesome brotha...i did my plyos that high before i switched to stride jumps. keep postin!! tb

 

[IronLion]

10/20/ME Lower

Warm Up Core Work:
2x10 incline full situps with 25 pound plate behind head
2x10 landmine with weight

Hang Cleans
3 x 3 @ 225

Hang Snatch
3x135
3x185
3x185

High Bar Olympic Squats
135 x 10
225 x 10
315 x 3
315 x 3
405 x 3

done as atf as atf gets and paused for a 2 count at the bottom except for last set

Plyo (w/ 40 pound weighted vest) Complex in between Squat sets:

6 side jumps over bench
5 drop jumps of bench into depth jump into knee tuck


Strict RDL
135 x 12
225 x 8
315 x 8

Pinch Blocks
25 x 20
35 x 12
35 x 15

 

[rbrown]

I stopped because I am an idiot

ok I have a question, I think I am pulling too much with my arms because I don't use a hook grip, and I feel like it makes me tense up and pull automatically. Did you notice a difference when you started hooking your thumb as far as being able to relax the arms more?

you should switch to the hook; after a while it is not painful at all--strange. It helps with form and allows you to clean and snatch more weight even if you have a great grip.

 

[IronLion]

10/22/03 ME UPPER + Skill and Agility

Standing OHP, no legs
bar x 10
135 x 10
185 x 6
185 x 6
Behind the neck
185 x 6
185 x 6

Pin Presses, 3 inches off chest
135 x a lot
225 x 10
315 x 6
315 x 6
315 x 6
315 x 3

Double Hammer Curls
2 x 10 at 65
Superset with reverse curls
2 x 10 at 95

that was it, not much volume, didn't feel strong again...hope I get my strength back someday


Skill and Agility

Warm Up
walking Lunges 2 x 20 yards
reverse walking lunges 2 x20
squat side shuffle 2 x 20
high knees 2 x 20
stiff leg run 1 x 20
ass kickers 2 x 20
stiff leg bounds 1 x 20
skip for height 1 x 20
skip for speed 1 x 20

70% sprints 2 x 100

just couldn't get my legs to wake up..still fucked from the complexes monday night/tuesday morning

agility work:
15 yard 5 side cuts x 5
forward reverse 15 yards x 5

skill:
working on hooks and leaning on the hoop
right x 10-15
left x 10-15

sprint-react
about 15
video of some of the skill work

as you can tell I had no spring in my legs today

hill sprints, racing my partner
2 x 80 yards full capacity, lost both times...fuckfuckfuckfuck

laid in goose shit after my second loss, made me feel much better

i think my dog had the right idea today, he slept in my fiance's lap the whole time snoring and farting like mastiffs do...