Day 4
Plyos-Jump Rope, 1 leg dot drill-various patterns on one leg x3
1A) Speed Bench-5x5 sec@ 135, 155, 165, 175, 185, 195, 225, 205
2A)Heavy Pull Up-4x3 @ 45 +BW
2B)NG DB Military-3x8@ 75
3A)1 arm face pull-3x12 @ 60 3B)Grappler Anti-Rotation-3x12@ 25#plate
Day 5
1A)Power Clean- 3x5@225, 255, 275 1B)Bound to box-3x3
2A)Squat w/ safety bar-4x5@255, 275, 315, 335
3A)BB Hip Thrust- 4x5@225, 255, 275, 305 3B) Ab Roll outs-3x12
This week was very challenging in terms of Readiness to train. Sleep quality was very poor due to late night studying(midterms this week). Other than that I was satisfied with my squat. I was at that weight this summer but for 3 reps and my power clean is getting back to where it was before my injury. Over all I have a good feeling about how this block is going and as my ankle feels better my lifts and power keep climbing. I have been very militant with mobility work and rehab this week and it paid off because although sleep quality was poor, I still kept my heart rate from climbing too much. At the beginning of the week it was still at 51 but has gone up slightly to 54/55 which is a jump but not to the point of needing to back off. Primary upper/lower exercises switch next week to Floor Press and Front Squat. This weekend will involve lots of regeneration and HAWKEYE FOOTBALL!
Just found your blog after it was posted on MR's blog. Go info.
ReplyDeleteThat is right Go Hawks!!
burbankdc
Yeah hawks! Thanks for the comment. I will be sure to keep updating it almost daily.
ReplyDelete