Elitetrack: Sport Training & Conditioning

eroszag - 04 July 2006 03:37 PM

there are many ways to execute B skips..think about an A with a paw action and strong opposite arm action..used by pfaff among others

i agree with you.

im curious why only one side of my chest/front delt area is very sore its sore to the touch (right shoulder)

Thur: easy squat day  
bar warmup  
ps 5x60 x65 x70 3x80 3x75
sp 3x5x80  
bsq 10x60 10x65 8x70 8x75
fsq 5x60 5x65 5x70 5x70
gh/lc 40 2x5  
rdl 3x8x35  
calf raises 3x20  
lunge jumps 3x10  
core  

upper body soreness is slowly going away

bar warmup
hc 4x3x65
speed bench 8x3x45
225 rep work 3setsx90sec
1 arm row 3x12
seated rear raises 3x15
hang shrugs 3x12
db tri ext 2-1-2 3x12
ham curls 3x12
core

speed school
4 Mon:   
bar warmup  
pc 3x60 x70 x80 x80 x75
cp 3x5x85  
bsq 8x65 8x70 6x80 6x85
fsq 5x70 5x75 5x80 5x85
gh 40  
sdl 3x10  
calf raises 3x10  
core  

Tue:
bar warmup
hang snatch 3x4x45
18 bp/boxes 321321
static hold 3x4x125
weight dips 3x5
rev rows 3x5
face pulls 15-12-10
curls 3x5
core

speed school

Thur: gonna bump up bsq 25lb next week.   
bar warmup  
ps 3x60 x70 x80 x80 x75
sp 3x5x85  
bsq 8x65 8x70 8x75 8x80
fsq 5x60 5x65 5x70 5x70
gh/lc 40 3x5  
rdl 3x8x37.5  
calf raises 3x20  
core  

fri:
couldnt train today bc there is something wrong with my left shoulder/bic/chest area (left side of body)

speed school:
arm action 1 2x20sec
arm action 2 2x5sec
ankling 2x15
a march 2x15
a skip 2x10
butt kicks 2x15
fast leg single 2x15
b march 2x15
b skip 2x10

5
Mon: no problem, wont do any bp tomm.   
bar warmup  
pc 3x65 x75 x85 x85 x80
cp 3x4x90  
bsq 8x65 6x75 4x85 4x90
fsq 5x70 4x80 3x85 3x90
gh 50  
sdl 3x10  
calf raises 3x10  
jump squat 3x8  
core  

tue:
Tue: 
bar warmup  
db snatch 4 3 3

lots of ice

speed  school

Thur: gonna bump bsq up 20lbs  
bar warmup  
ps 3x65 x75 x85 x85 x80
sp 3x4x90  
bsq 6x65 x75 x80 x80
fsq 5x60 x65 x70 x70
gh/lc 50 2x4  
rdl 3x8x39  
calf raises 3x20  
step up jumps 3x8  
core  

Fri:
bar warmup
hc 4x2x70
med ball drops 8x3
light bp work up to 135
t bar 3x12
seated pc 3x15
hang shrugs 3x12
db tri ext 2-1-2 3x12
x ham curls 3x12
core

may be able to return to my normal upper body lifting or i may wait one more week.

speed school
6

Mon: great workout today explosive arse hell!!!!   
bar warmup  
pc 3x60 x70 x80 x90 x85
cp 3x3x95  
bsq 6x70 x80 3x90 2x95
fsq 5x65 4x75 4x80 x80
gh 50  
sdl 3x10  
calf raises 3x10  
jump squat 2x10  
core