Adarq.org

yosemite is definitely a bucket-list place. never been.

^^^will answer soon

WEIGHT: 176.8 (175.2 -- fatty fatty bo batty)
SORENESS: glutes a little
ACHES/INJURIES: none
MENTAL STATE: good

Warm up:

- KB swings and snatches

- scorpions

- foam roll hips, quads, ITB, calves

- leg swings

- dorsiflexion work

Strength/Prehab/Activation:

- pistol x 10,10/leg

- shrimp squat x 10,10/leg

- glute bridge x 20

Jumps:

- SL SVJ x 10,10

- suitcase KB jump squat @35 x 8,8,8

- one-step RVJ x 3,3,3

Strength:

- prone leg raise x 10,10

- prone glute kickback x 10,10/leg

- leg lower (7DVJC style) x 20,20,20,20

- stretch

- high foot split squat x 20/leg

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

kf swears by them for SVJ. you're getting a double overload -- from the weight itself and from the height you're adding to jumps 2-n -- while still being able to produce force quickly. i wouldn't do them for high reps, moderate reps seems like the way to go.

if you do them be careful to use a weight you can REALLY handle and make sure you're keeping good form. i strained my low back/SI joint a while back doing DB jump squats, not even rhythmic ones.

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got home from work really late and i feel like garbage, bailing on the gym tonight. can't go tomorrow night either, guess i'll call it a one-week layoff. 

ETA: did some kb work (swings and snatches), foam rolled, and did band work for shoulders. not much but better than sitting on my ass.

took redeye back from california this morning. great weekend, extremely relaxing. super fucking tired now, though. will work out later but not gonna be too ambitious.

regarding trap bar, they're easy to adapt for long-limbed dudes like you. just start with the bar up on plates or low blocks, high enough that you can assume the starting position with a neutral back.

when i was a kid i had a recurring dream that there was a little cupid-type dude following me around with a video camera and recording everything i did.

now that could actually be a reality.