Adarq.org

MORNING

SORENESS: traps a little
ACHES/INJURIES: right knee pulling a little on scorpions
MENTAL STATE: good

Warm up:

- KB swings

- scorpions

- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei

- leg swings

- dorsiflexion work

Strength/prehab/activation:

- pistol x 10,10

- shrimp squat x 10,10/leg

- glute bridge x 20

Jumps:

- SL SVJ x 10,10/leg

Strength:

- prone leg raise x 10,10

- glute kickback x 10,10/leg

- leg raise x 20,20,20,20

Cool down:

- stretch quads, hamstrings, hip flexors

- high foot BSS x 20/leg

EVENING

WEIGHT: 186.6 (170.8 -- okay then)
SORENESS: none
ACHES/INJURIES: left hip a little, right knee, right toe
MENTAL STATE: good

- warm up

Strength:

- paused speed squat 245 x 5,5

- DB push press 50s x 10,10

- glute thrust
it was late, decided to skip these so i could get through more of the workout. trunk strength plus jumps are the priority.

- deficit DL 245 x 5,5

- decline crunch +18 x 8,8,8
whoops, should have used 30. was wondering why these felt easier.

Jumps:

- one-step RVJ x 10,10

- DLRVJ x 5,5,5,5,5
tough, right toe and knee bugging a little and after the first couple sets none of these was very high

- skater jump x 20,20
right knee bugging a little

- multi jump x 10,10

- bound-bound-jump

- depth jump
gym closed

WEIGHT: 186.2 (172.0 -- guess i was carrying a lot of water the other day)
SORENESS: none
ACHES/INJURIES: a little congested
MENTAL STATE: good

- warm up

Lifting:

- paused speed squat 235 x 5,5

- glute thrust 235 x 15,15

- DB push press 50s x 10,8+2

- deficit DL 235 x 5,5

- kroc row 65 x 20/side

- decline sit up +30 x 8,8,(8 )
last set concentrics were bar-in-front

Jumping:

- plant leg MB throws for height @12 x 5
have vid, will post

- skater jumps x 20,20

- multiple jumps x 10,10
first set messy, second better

- bound-bound-jump x 3,3,3,3,3

- depth jump @14" x 3,3,3,3,3

- one-step RVJ x 10,10
legs toast, could barely get rim on these even after taking the vest off

- DLRVJ x 5,5,5,5,5
vest back on but legs absolutely toast, called it a workout.

3 HOURS LATER

Warm up:

- KB swings

- scorpions

- foam roll hips, quads, hams

- leg swings
forgot

- dorsiflexion work

Strength/prehab/activation:

- pistols with slow eccentric x 10,10

- shrimp squats x 10,10/leg

- glute bridge x 20

Jumps:

- SL jumps x 10,10/leg

- suitcase KB jumps x 8,8,8
submax on these

- one-step RVJ x 3,3,3
these, too

Strength:

- prone leg raises x 10,10

- prone kickbacks x 10,10

- hollow leg raises x 20,20,20,20

Cool down:

- stretch hip flexors, quads, hamstrings, calves

- high-foot BSS x 20/leg

<a href="http://www.youtube.com/watch?v=_Gwgm3s2EQ0" target="_blank">http://www.youtube.com/watch?v=_Gwgm3s2EQ0</a>

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.

______________

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.