12/10/2010

Winter time training.

Warmed up a little today. Nice day.

Dynamic lower

Long Dynamic Warmup

Push Jerks dynamic 60-70% of max
95 x 5
135 x 3, 3
155 x 3
175 2 x 2
205 2 x 2

Weighted Pullups SS with Weighted Dips
BW x 5, 5
45 x 5
90 x 5
135 x 2 PR
115 x 3

bw x 5, 5
45 x 5
90 x 5
135 x 3
135 x 3 - think this was my best in highschool but my depth was questionable back then.
115 x 5

Met-con 10-9-8-7-6-5-4-3-2-1
155lb power clean / doubles Unders (started at 100) / ring pullups

Double unders were limiting. this will go up lost the swing of it since hurting my foot. Going back up!

Lunge Hip Flexor stretch Jump stretch band assisted
3-4 minutes/leg then peaced.

I'm gracious to have a bunch of crazy bastards coming to train with me four nights a week in the cold. Keep pushing guys. It means a lot to me.