After 10 hours of working I wanted to get some good training in. This is my time and its important to stick with it.
Just a heads up I have access to kesier air power squat machines now. This is great because I can add air resistance to the bar which is constantly pulling me down. Its not quite equivalent to the mass in terms of straight numbers, however it presents a greater stability challenge to resist the air pulling on the bar. So if you see something like 20M/20A it mans 20lbs of mass(weight) added plus 20 pounds of Air resistance added.
Soft tissue work
Linear movement prep and power work with the high school athletes about 25 minutes. Mini band work, marches, skips, dynamic stretches, loaded harness work, sled work and some plyos
A1. Cleans from the hang 20kgs 4 30 kgs 4 , 4 50kgs 3,3,3 - got a tip on keeping a better core and putting the rib cage down, power instantly went up a shit load
A2. Glute bridges and planks on the power plate, as well as psoas activation with a band
B1. Front Squat 135 x 5 135M/50A 5 , 5 135M/85A x 3 felt great, back doesn't hurt either because I kept my pillar
B2. Pull up 40lb vest 6 , 6 , 6, 53Air Iso Hold at the top for 30 seconds- this was a fucking smoker
B3. Stir the pot with feet up on power plate for better activation 3 sets of 30 seconds with 6 ciricles each way
ESD
4 30 second sprints on woodway curve with 140 HR recovery in between. got up to 14.8 Mph tonight. I know I have a lot more left in the tank, just seeing how the ankle responds.
9 minutes of cold pluge at 50 degrees afterwards. Feeling good and well feed.
Up to 185 right now.
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