Wednesday July 1, 2009

STRENGTH

Warm up: Row 500m + Dynamic Stretching routine (its kind of superstitious, I have to do the same stretching every time I exercise, takes about 15 minutes.

3 rounds: 10x kb swing 53# + Air Squats

then

Workout: Going off of a 1RM of 450lbs(1 rep max/all out effort 1 rep)

Deadlift:

1x8 @ 50% 215#
1x5 @ 60% 270# + 3 box jumps 24" box
2x3@ 70% 315# + 3 box jumps each set 30" box
6x2@ 80% 360# + 3 box jumps each set 30" box

Cooldown:

50x PVC OH (over-head) walking lunge (lung out at an angle in split jerk pos.)
+
50x weighted situps (holding 25lbs bumper plate arms extended starting at 30 degree angle while laying on the ground then going overhead as I sat up.)

Notes: DL felt really good today, felt pretty strong. I went off a 450lbs max, the last time I maxed out about 7 months agoish I pulled 405, I wanted to test myself today and I passed, lets see how I feel tomorrow. First time I've really jumped in weightlifting shoes, felt fine, no different just stepped off the box.

The cool down was supposed to be done in about 5-10 min, slow easy pace. The lunges actually ended up burning pretty bad after 50 straight. Situps helped to keep my back nice and loose after the DL's(my back usually tightens up pretty quick making it pretty uncomfortable to instruct the 2 classes immediately following my workout.)

speaking of jumping,check this out...