1/13/12
wu b
dynamic flex
sprint drills 1x30m
hurdle mobility: dynamic 2x8h
2x30m buildups
8x30m, 4 from 3 point, 4 w/ blocks
WR:
Power Cleans 3×2, 3×1 @253
Step Ups 3×6+6 w/ 50lb db’s
Hanging Bent Arm holds with legs @90 w/ 5kg plate 3×35 seconds
Lying Glute Ham Core Twists 2×10+10 w/ 4kg medball
Gymnastics work from rings for PV 2×6
Sledge Hammer Hits 2×10+10
Decent day today. Had the option of hurdling but was feeling a little tired so stuck with some accel work. Blocks felt pretty good when I moved spacing back 1 more inch on both sides so its two steps and 3 steps spacing plus 1 in on both sides. I haven’t felt comfortable all year coming from blocks and it at least felt decent today so I will experiment with it a bit more. WR stuff was pretty easy. My last power clean at 253 felt really easy and explosive. Wasn’t a ton of weight on the bar but I moved it very fast. The hangs and twists were very tough today! I encourage everyone to try the twists on GH machine for a nice core exercise.