Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: legs felt heavy on jog over to field but CNS warmed right up. focused.

- warm up

- SL bound practice 10y x 3e

- broad jump x 4

- DL bound x 4,4,4
first set clear PR, went WAY past my marker for the broad jumps. second set also well past, third set right at marker.

- jumps mixed together
-- 2-step SLRVJ x 5-6e
-- DSVJ x 4
-- DLRVJ x 6-7
-- SVJ x 4
all jumps felt WAY WAY better than last time.

- sprint 40y x 4
5.6 (yeah right), 5.4, 5.3 (yeah right), ??

- tempo x 100+100+100+100
soccer games started back up so i had to stop. thought about continuing on track but quads were feeling it, i got all confused, and i'm a wuss.

- stretch

oh baby. good workout. sprints felt slow, i think 5.4 is right around where i am. god that's embarrassing.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: really good, high motivation, well rested

- warm up

- snatch drills

- power snatch worked up to 44.5kg x 3
bar is coming too far out in front still for me to get under it, need more technique work with light weights. getting a little better. i'm torn about whether to keep progressing power snatch or holding off until i can actually do proper snatches and progressing those.

- paused squat 275 x 5,5
second set luke-style. sticking with HB.

- superset x 2
-- SL hyper x 10
-- DB OHP 70 x 12

- superset x 3
-- pull up x 8
-- ab pull down x 20

- DB row 65 x 10
- DB shrug 65 x 10

- paused calf raise 315 x 12+8

- stretch

good workout, need more help with snatching. doing better on keeping the bar close and elbows high with light weights but it goes out the window above like 30 kg. SL hypers were challenging, kind of tough on the knees but the discomfort went away quickly.

yesterday:

- stretching/SMR/mobility x 50 mins
focus on pecs/shoulder IR and hip ER.

come on now. you've been doing paused squats for what, a week? two? and you've got t0ddday and others in here talking about how small the carryover is to normal squatting. you had a run where you were PR'ing every workout but that's not gonna be the normal course of events. relax, be patient.

90 double unders = way more than 180 single unders 

Having seen that photo of you, everytime you post you will remind me of Bradley Coopers character from the hangover

lol, i'll take that as a compliment, i think.

last night:

- deep stretching and SMR x 40 mins
hooooo boy. got wild with the lacrosse ball in my pecs, delts, and lats. had my gf leaning up against me as i leaned into the wall. the shoulder IR improvement was both immediate and shockingly significant. some serious hip ER work, too.

why are you recording workouts from a month ago?

more of that dude:

<a href="http://www.youtube.com/watch?v=MQ2mwtjEsoU" target="_blank">http://www.youtube.com/watch?v=MQ2mwtjEsoU</a>

<a href="http://www.youtube.com/watch?v=oG4L29o8phM" target="_blank">http://www.youtube.com/watch?v=oG4L29o8phM</a>