Author Topic: kevin ware dunks  (Read 1132 times)

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LBSS

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kevin ware dunks
« on: September 17, 2013, 02:02:57 pm »
+2
just months after suffering the most gruesome injury i've ever seen live.

<a href="http://www.youtube.com/watch?v=fqG7CFLtpQE" target="_blank">http://www.youtube.com/watch?v=fqG7CFLtpQE</a>

 :highfive:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Raptor

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Re: kevin ware dunks
« Reply #1 on: September 17, 2013, 02:38:28 pm »
0
Awesomeness.