Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: a little tired, normal

- warm up
fast feet, a-skips, b-skips

- broad jump w/reset x 4
36'

- DL bound x 4,4,4
all sets were PR's, but second set was the first time i actually went farther than the broad jump total. it's a technique change though so it doesn't really count. i think i was just doing it wrong before by focusing on landing on my midfoot/toes.

- various DSVJ, SLRVJ, DLRVJ at different distances and intensities x a bunch

- sprint 40y x 3
first i messed up the timing, second and third were 5.3

- sprint the straights, walk the curves x 4

- jog home

- stretch

there was, oddly, a hoop on the field behind one of the end zones next to a big patch of track surface. i think it was about 9'6, based on where i touched on an SVJ i did. all jumps were pretty awkward and slow. not sure about heights because i'm not sure how tall the hoop is but all bad. just reinforces that nothing can replace actually practicing the thing you want to be good at. no shit. i hope it's still there next time.

this is where i was last week:


Rakaposhi Mountain. It's about 7800 meters high.


The Hunza River viewed from a 1000-year-old Buddhist fort. Can you tell which side of the river is irrigated?


Me standing awkwardly on top of that fort.

 
 
 

the end.

also who the fuck downvoted me 200 times?

lol, no relevance at all. just an awesome experience. might post some pics later in raptor's landscape thread. holy shit the hunza valley is gorgeous.

anyway, last four days of trip:

- some calisthenics and bw exercises and stretching
not much, just gejufla. wrists are fucked, pushups painful because of extension+pressure.

today:

WEIGHT: 175.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: happy, excited

- warm up

- snatch warm up, power snatch 40kg x 3; 44.5kg x 3; 50kg x 3
power snatches were easy but i can't seem to catch them lower. will keep working with lighter weights at full depth and trying to improve depth with heavier weights, while progressing power snatch. or something. coaching needed. anyway.

- paused squat LB 255 x 5; HB 255 x 5
had a dude take photos of me in bottom position, to compare mechanics. he kind of fucked it up but i'll take a closer look later. if the difference isn't that huge in terms of uprightness and knee fold, i'm switching back to my hybrid squats. they're so much more comfortable. will continue with full pauses either way.

- circuit x 3; 0-30s rest between exercises
-- back extension x 10
-- GHR x 8
-- ab pull down x 20
-- dip x 10

- stretch

great workout. wanted to sprint but it was pouring so no go. CNS very high right now, very twitchy feeling.

today, i flew in a helicopter for the first time. longtime dream realized, and it couldn't have happened in a more beautiful place. 

literally no time to myself until right now, i am wiped the fuck out, and i have to wake up at 5:45 tomorrow morning. no exercise.

easier to move more weight but not necessarily easier on the legs. kingfish, for example, credits the pause with reducing the stress on his joints and allowing him to squat daily without injury. he and others have also pointed out that a paused squat is a truer test of power, because it removes the stretch-shortening cycle from the equation. more like a snatch or PC in that way: you have to go from a dead stop to full extension.

although kf does cheat with some mini-bounces from time to time.