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Just two reps on GHR? You need a much higher volume.

you must have missed or forgotten about the discussion with alexv about form on GHRs. i can pump out GHRs if i allow myself to break at the hips, but i'm trying to do them with perfect alignment.

lol

I will try this after my track workout.

start time:
10 pushups, 150m run
stop time

walk 25m

start time
...

lol

http://www.latimes.com/nation/nationnow/la-na-nn-diana-nyad-cuba-florida-remarks-20130902,0,1729111.story

In the end, emerging from the great big ocean wearing a blue swimming cap and goggles -- and having swum roughly 110 miles in 52 hours and 54 minutes -- Diana Nyad still had enough strength to walk ashore Monday.

Failing four times over the years, on her fifth and final attempt this weekend, the 64-year-old Nyad officially became the first swimmer to go the distance from Cuba to Florida without a shark cage.

 

for upper body endurance, try no-weight or very-light-DB overhead presses for SHITLOADS of reps. like do a set of 30, then rest 30s with your arms extended overhead, then do another set.

somewhere between 6.5 and 7.5 per night. 6.5 is not enough but if i get 7 or more i'm golden. right now i'm having a rare insomniac night where it's 2 something in the morning and i'm not tired. that wouldn't be weird if i were out but i'm not; i just watched some tv with my gf and now she's sound asleep and i'm wide awake.

benadryl, do your thing. i'm waiting.

wide awake and sober at 2 AM so here i am. thanks for the responses y'all. the low box and long step are deliberate; this is more like a horizontal-hop-plus and i get about 1.5-2" of extra jump height out of the drop. i guess these aren't really depth jumps at all, now that i think about it. because i'm so bad at box jumps (or getting anything out of added speed or stimulus anyway, just look at my RVJ), my plan is to slowly add height. once i get above a certain height the step will be more proportionate and i'll start landing on my toes.

i don't see the R/L difference that entropy pointed out but spot-on about the GCT. that'll go down as the box height goes up. next time i'll go for 12" or something and see how i do.

Why?

It's not like you're jumping to the Moon right now. What do you have to lose?

are you seriously? i'm just not. going. back. over. this. territory.

anyway, yesterday:

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: toes bugging me a bit
MENTAL STATE: good, TGIF

- warm up

- low depth jump x ~12
most in the 27-27.5 range

- lancests 1-2 jump squat 45 x 2,2

- squat 325 x 1,1,1; 285 x 5,5
meh

- bench 160 x 10+3+3+3

- BOR 160 x 10+3+3+3

- GHR x 2,1,1

- DB RDL 50s x 10,10

- rear flyes 10s x 10; 12.5s x 10

- curlzzzzz 30s x 10

- windshield wipers on fat bar x 10

- stretch

good workout. next post will have raptor's presents in it.