Adarq.org

12/20/10 Mon

Dynamic warm up

jump rope 5 min

depth drops 24"
3 x 6

Squat
5 x 135
5 x 185
4 x 5 x 225

Bulgarian split squat 20# db's
3 x 8

ham curl 100#
4 x 8

seated toe raisers
4 x 12

reverse hyper BW+10
4 x 12

Treadmill 15 mins
3.5 inline 4.0 mph

Damn son, you get up. Nice vid you are good inspiration for the folks that can't jump high yet.

Great videos. You made the 130 x 3 look easy!

12/15/10 Wed

dynamic warmup

jump rope 5min

1 leg step ups 18" box
3 x 6

On box jumps 24" box (no leg bend)
3 x 8

Depth drops 24" box
3 x 6

power cleans 135#
3 x 3

Bench
6 x 185
3 x 6 x 195

Pull ups
10,8,6

Dips BW
3 x 20

Seated cable rows 100#
3 x 8

Treadmill
20 min 4.0 inline x 4.0 mph

static streching

No soreness from Monday's w/o. pretty low intensity but I feel energized after it.

12/13/10

Dynamic warm up.

Power cleans 135#
2 x 3

Reactive squats 85#
3 x 5

Squats
5 x 135
3 x 185
3 x 225
2 x 245
1 x 265
1 x 225

Deadlift
6 x 135
3 x 6 x 225

Reverse Hyper BW+10
4 x 12

Seated toe raisers 45#
3 x 10

Leg curls 85#
3 x 8

Ab work. stretch.

Pretty gassed, felt weak and without direction tonight. Crowed gym and no plyo boxes available.
Wanted to see if I could tie PR from last year on squat. probably a bad night to try. Don't think I could of hit 275. so left on positive.

Need more cardio. lifting makes me feel horribly out of shape. (Which I am)

12/12/10

dynamic warmup

sprints - warmed up to 3 sets of about 30yard sprints 85-90%
(dark, rain and gravel = less than ideal. I will have to come up with a better solution)

tested standing vertical 26" ( using rhino hoop and raising one crank at a time until I couldn't hit.( one crank= about 1/2")
reach is dead on 7'6" in waffles. hit 9'8" standing.
couldn't get RVJ due to rain/ slick surface. If I add in my standard 3" running increase. I would still miss a 10' ring by 1".

Standing vertical is down about 2", but I am also up about 12lbs. Hopefully I can gain 1" with a drop of 6lbs?

Ran on treadmill 30 min 5.0mph 5.0 incline. 2nd time this week. I feel fat and slow.

workout for 12/10/10

Dynamic warmup

Pogo hops
3 x 30 seconds

Squat
5 x 135
5 x 185
4 x 4 x 235

Walking Lunges Barbell
3 x 10 x135

Reverse Hyper BW+10
4 x 10

Hamcurls 85#
4 x 8

Toe Raisers on leg press 225#
4 x 20

Treadmill 15min 3.7mph 5.0 incline

are your "drop jumps" depth jumps? or depth drops? i'm assuming depth drops, i hate how people have referred to them as jumps if it's just a drop lol.. if it's drops, then ya, i'd keep them in their place.. if they are depth jumps, i'd put them after jump rope, giving them priority.

i'd still go with some extra reactive work on mon/fri, short sprints + (pogos and/or halftucks).. that'll give you some nice extra work at improving that reactive/explosive strength.

peace man

Sorry, Depth drops. I always get the names wrong.

I will definately add some pogos. (frank Yang style)

I live in seattle and with the rain/ winter it is hard to get sprints in.