Adarq.org

a slightly different take:

http://vimeo.com/22893323

Funny you talk about jump roping, I'm going right now to buy one. Are there more sizes to it depending on how tall you are or anything?

good place to start is, hold both ends of the rope in one hand. put your foot in the middle of the rope and put it on the ground. the handles should come up to about your armpits or a little lower. shorter = faster but harder to do without the rope catching.

these shoes are for people with kangaroo feet, for real. so narrow, so fucking uncomfortable. nice and light but basically had nothing else going for them. i might try for another half size up and E width but for the time being, mark this down:

LBSS.ORG DISAPPROVES OF ZOOM WAFFLE RACERS

NB: lbss.org does not exist.

Nice on the PR man.

But how's your jumping been, in terms of the runup and stuff?
I rember watchin some old vid, and I tot u needed/would benefit alot frm a smoother runup or transition into the jump.

thanks cowed. i tied (or maybe set a new) PR recently jumping at a low rim, so that's good.

but jumping has been off for a week or so because my shoes broke.    

i have some new ones on the way and as soon as they arrive i should be back in business.

Does the bar feel more comfortable doing regular squatting after all the unracking? Whenever i get close to my 1rm (high 200's) the bar feels so heavy like its just pulling my body down. Not even when I'm squatting but when I'm unracking and walking backwards. 225 feels so much lighter. I've always wondered if it is something my body would adapt to as i increase the weight or not.

fixed. sheesh.

BW = ???
SORENESS = low back, right shin
ACHES/INJURIES = big toes
FATIGUE = low, which is odd because i slept terribly last night, too hot/sticky
DIET = didn't eat breakfast but made up for it just now 

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 3 step

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
did not bring sneakers to gym... oops

- Pogos: 4 x 20
felt okay, wasn't getting high but good GCT and started to get a little arm swing in without moving forward too much

- REA squat : 4 x 3 (40%)
125,125,125,125 == okay

- C1: MSEM squat: 1 x 6 (~80%)
265,265 == good, pretty fast, weight was coming off my shoulders a bit at the top

- C1: jump squat : 2 x 2 (30%)
95,95,95,95 == first set was incredible, second not so much, third and fourth pretty good

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- BSS : 3 x 3
170,170,170

- core x 3
-- hanging leg raise x 10
-- ab pull down x 10

- upper x 3
-- DB OHP 6 x 45 LOL
-- DB row 6 x 60

- stretch

can't wait for new shoes...

Yo man, can't see the link on my phone.

But wats this unrackin thing u've been goin on abt lately?
How does it help anythin?

IT WAS RAPTOR'S IDEA