Adarq.org

you could get vine if you have an iphone. clips are limited to six seconds but it's designed for really easy sharing and you can embed them. just a thought.

 

glad you're back, lance. 

24in svj and 350 lb squat? thats cuz he doesn't front squat

that's 26in svj and 360 lb squat to you, buddy.

+1 though.

time to review my goals. more or less in order of importance:

1. dunk a basketball (i.e., 37" RVJ)
2. 30" SVJ
3. SMR and mobility work every day
4. DL bound x 4 = DL broad jump with reset x 4
5. 60m sprint in X.Xx (will update when i have a baseline)
6. proficient in snatching
6a. BW snatch
7. tempo x 2000m in 15-16s/100m
8. KF-style squat @ 80% of regular squat 1RM (325)
9. fix OHP form (incl. fix left wrist pain)
9a. BW push press
10. proficient in SL bounding
11. pull ups x 20

the number one thing i notice is the most obvious. my main goal is to dunk. in order to do that, i should be practicing dunks or at the very least jumps at a hoop. i need to redouble my efforts to make that happen; the avenues i've pursued so far haven't panned out but if i want to put my money where my mouth is that has got to be a priority. no excuses.

some other goals that are not important, just things i'd like to do at some point (sort of in order):

1. muscle up with ease for reps
2. free handstand hold x 5s
3. human flag
4. standing backflip
5. normal squat 405
6. snatch 220 (100kg)
7. jump rope SL double unders for reps
8. jump rope criss-cross double unders for reps
9. 100m in 11.x
10. mile under 5:15
11. complete oly-distance triathlon
12. get back into ultimate, make a nationals-caliber team

yeah i'm going to work my way up to something like that.

tonight:

WEIGHT: 177
SORENESS: hamstrings but not terrible
ACHES/INJURIES: left wrist when extended
MENTAL STATE: hurried, mad at myself, was distracted and unproductive at work and can't afford to be that way right now

- warm up

- snatch drills with empty bar + OH squats x a bunch

- HB squat 225 x 5,5
done full-on KF style, ass to ankles and a full-beat pause at the bottom. will force myself to do these as part of my quest to de-emphasize squatting for a while. this was not challenging but i don't think i'll have to add much more before it becomes so.

- circuit x 2
-- GHR x 8
-- pull up x 7
-- BB roll out 95 x 5

ran out of time, interviewing people tonight and tomorrow to replace my roommate, who's going to grad school, so i had to get home.

EDIT later:

- foam roller/mobility stuff x 30 mins

t0ddday can confirm but my understanding was always that target tempo times are mathematical: take your top time and then divide by 0.8 or 0.75 or whatever.

i refuse to believe you're that slow.

jesus man careful you don't hit your head.

also on your squats, not even a criticism but just something i noticed: you really hyperextend your neck, especially on the concentric portion. it's helped in in the past few months to consciously NOT extend my neck. watch KF's vids to see what i mean.