coolcolj
New member
Talk about the mother of all concentrated loading of the posterior chain long ass workout!!
I was tearing up the place!
Anyay this is the last time I start with speed sumo deads, made the cleans slow as hell afterwards!
JumpSquat movie clip from today
70lbs x 3 - still getting some air
1.2megs Right click on link and save before viewing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_JumpSquat70lbs_9April03.mpg
Speed Sumo Deads
Rest - 2 mins
135x4, 155x2, 185x2, 205x2, 225x2
alternating between dive bombing and starting from bar.
Power Cleans
Rest - 2mins
Powerclean 205lbs 2 singles, 185lbs 2x2
Hang powercleans 135lbsx5, 155lbs x 5
Jump Squats
Rest - 1.5 mins
70lbs 8x3
Full Olympic Squat+light Bands - No belt
Light Bands kicking in halfway up - cinched around 80lb dumbell
Rest - 1 to 3 mins - started with 1min and then higher as I tire
power sets onto toes
135lbs x3, 145x3, 155x2, 165x2, 175x2, 185x2, 195x2, 205x2
normal sets
225lbsx2, 245x2, 255x2, 265x2, 275x2
High Bar Dynamic Box Squat+light Bands - No belt
Light Bands cinched around 80lb dumbell
Rest - 1-2 mins
135lbsx3, 155x3, 185x3, 205x3
Jumping High Bar Box squats - no bands
rest 1min 25lbs 4x3
Ballistic Plyo Romanian Deadlifts onto toes
Tempo X0X0 Rest - 3 mins
105lbs 2x20
ouch talk about erector and hammie wastage!
Core and Remedial Work
Rest - 1min between each exercise alternating
Hanging leg raise Pikes
Tempo X0X0
BW x10
Weighted Hypers
Tempo 1010
+10kg x 8
---------
then
Spread eagle Reverse hypers (on hyper bench)
Tempo 2211
BW x12
man my erectors were like a balloon, could barely stand!!
I was tearing up the place!
Anyay this is the last time I start with speed sumo deads, made the cleans slow as hell afterwards!
JumpSquat movie clip from today
70lbs x 3 - still getting some air
1.2megs Right click on link and save before viewing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_JumpSquat70lbs_9April03.mpg
Speed Sumo Deads
Rest - 2 mins
135x4, 155x2, 185x2, 205x2, 225x2
alternating between dive bombing and starting from bar.
Power Cleans
Rest - 2mins
Powerclean 205lbs 2 singles, 185lbs 2x2
Hang powercleans 135lbsx5, 155lbs x 5
Jump Squats
Rest - 1.5 mins
70lbs 8x3
Full Olympic Squat+light Bands - No belt
Light Bands kicking in halfway up - cinched around 80lb dumbell
Rest - 1 to 3 mins - started with 1min and then higher as I tire
power sets onto toes
135lbs x3, 145x3, 155x2, 165x2, 175x2, 185x2, 195x2, 205x2
normal sets
225lbsx2, 245x2, 255x2, 265x2, 275x2
High Bar Dynamic Box Squat+light Bands - No belt
Light Bands cinched around 80lb dumbell
Rest - 1-2 mins
135lbsx3, 155x3, 185x3, 205x3
Jumping High Bar Box squats - no bands
rest 1min 25lbs 4x3
Ballistic Plyo Romanian Deadlifts onto toes
Tempo X0X0 Rest - 3 mins
105lbs 2x20
ouch talk about erector and hammie wastage!
Core and Remedial Work
Rest - 1min between each exercise alternating
Hanging leg raise Pikes
Tempo X0X0
BW x10
Weighted Hypers
Tempo 1010
+10kg x 8
---------
then
Spread eagle Reverse hypers (on hyper bench)
Tempo 2211
BW x12
man my erectors were like a balloon, could barely stand!!