7/05/2010

I put some new vids up on youtube! Sorry it takes me forever to set up for the lifts

http://www.youtube.com/djpope

Troining...

Piriformis roll on a baseball and a stretch afterwards
Foam roll quads, calfs, hips and static stretch afterward
Foam roll thoracic spine and posterior shoulder + shoulder internal rotation stretch afterwards
This is what a typically foam roll session is like

Dynamic warmups

Shotput throw 3 x 5/side (talk about pitiful)
Med Ball Soccer Throw 3 x 4/leg

Barbell Power Clean and Jerk (All one motion)
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
155 x 5 - could have done more weight but my technique was falling apart. I figure this will get better in the next few weeks

Barbell front squat - starting an 8 week cycle
All squats are full range olympic style.
95 x 5
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5
205 x 5 - Could have ground out more weight but I plan on increasing 5lbs each session, hopefully putting me at 285 x 5 at the end of this.

Barbell Overhead Lunges - talk about difficult...
95 x 10/leg
115 x 10/leg
135 x 8/leg, holy doo doo this was tough

Ring Palof Presses, I just put a video up on youtube of this.
3 x 6-10

WOD - 180lb Sand Bag Pick and Clean 5/4/3/2/1 - with 20 double unders after each sand bag

4:45 - thought this would be harder. not tough, could have gone faster. More weight next time. I'm really liking the exercises for this upcoming cycle, pretty excited for the rest of the week!