Today

Pretty sore in the glutes, some soreness in the hamstrings, and just a little bit in the quads

simply some good stretching and foam rolling

Darq, heres what im figuring tomorrow will look like with preguntas

Strength-volume-upper:
-
 WARMUP
-
 SPRINT-WARMUP

- SPRINTS: 3-5 x 10-20 yards, max effort ---how should i start, i was thinking normal one foot in front of other start, modified 40 time start(since it would be fastest) or pushup starts, or somehow mixing all 3??

- REACTIVE: MR TUCK JUMPS: 4 x 10  ---unsure of form on these, video/description?? MR??

- REACTIVE: MR POGOS: 4 x 5  unsure of form on these, video/description??

-
 REACTIVE: QUICK LUNGES WITH PAUSE: 3 x 10 each leg --unsure of form on these, video/description??

- upper-body-work--- bench back etc brief but good

- OPTIONAL CORE + GLUTE BRIDGES (4 x 25-50)
would it be too much to do the following?
leg progression 3x20 - legs bent variation
front plank 2x30 seconds
side bridge 1x30 seconds per side- just normal side plank will lift leg up soon
alternating glute march 2x10 reps per side
seated hip flexor 2x5-10 w 3 second holds
standing hip flexor/glute 2x5-10 seconds with three second hold
prone leg lifts- 50 reps per leg
glute bride 2x15
BSS iso hold x 1 minute per side

maybe just got it down to something like-- alternating between A and B
A)
front plank x1 min
alternating glute march 2x15 each side
standing hip flexor/glute 2x15 seconds with three second hold
prone leg lifts- 50 reps per leg
BSS iso hold x 1 minute per side

B)
   leg progression 2x25
   side plank 1x30sec each side
   seated hip flexor 2x15 w 3 sec holds
  advanced glute bridge 2x15
  BSS iso hold x 1 minute

- STRETCH

you can definitely mix it up since you're not specializing, it's more of a way of waking up prior to the reactive work.. so definitely mix it up.




shit i deleted the quick lunge vids off my adarqui youtube, got to re-upload to adarqTV youtube.. have you seen the quick lunge vids? it's just with a 2 second pause or so between reps, so that you don't deviate from form.

check exercise index for pogos/tucks, MR = multi response, just means bouncing:
- http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/




i'd use the cut down version.. that's alot of shit, you lookin' like CCJ.







peace

quick lunges with reset: http://www.youtube.com/watch?v=fE9Gqp0nqOY

rebounding quick lunges: http://www.youtube.com/watch?v=XbTvbHallGI

those are progressions for:

vj to ss ada: http://www.youtube.com/watch?v=gZ0XB1BxZww



not yet, go submax on them for a while.. those are intense on the ankles.. just work on getting some nice rebound, synchronized arm swing, etc.. not letting the knees bend too much, very short bend, but stiff landing.





nice, work up to single leg side plank eventually.

ya if you feel shitty sun, definitely push it back one more day..

good work though !

peace

Workout # 3  Strength-volume-lower (cycle I) :

Sleep- 6 hours with small mid day nap
soreness- almost none
motivation- ehh felt sluggish all day, a little better once at gym atleast

- WARMUP  quick

- JUMP-WARMUP   4 easier 3 step jumps

- JUMPS: max effort 12 total  didnt feel to good, not even as high as workout 1, better at end of week though hopefully

- SQUAT: warmup(135,185,205 x 3)   225lbs x 5  felt solid

- BSS:  2 x 3 115lbs  easy, ready for more weight and reps

- S1: GHR: 3 x 5  10lbs

- S2: BARBELL CALF RAISE: 3 x 5 225lbs   (on single 45lb plate, guessing this is elevated high enough)

- STRETCH  foam roll etc at night

weight after workout  186lbs, weekend eating and drinking(beer) fail , gotta have some more discipline

For  REACTIVE: DEPTH DROP: ~24" to start, 3 x 5  you just mean going off 24 inches and sticking the landing right??  whys it reactive??

So sometihng like this http://www.youtube.com/watch?v=IoktVIyYCAM

or do you mean a regular depth jump??

nice session man


mid foot

also, for MSEM squat, we rack the weight in between reps right? and how long is good between sets? (5 mins, 4 mins maybe??)