Tues 11/21
warm-up B 25 min.
general strength/light weights circuits 1 x circuit1 & 1 x circuit2 (30-45 sec. rec. b/n exercises & 3:00 rec. b/n sets):
circuit1
1. 20 bench dips 2. 12 overhead MB squats 3. 5 x each direction/each leg SL stand lateral/front DB raises 4. 12 squat thrusts 5. 20 SL stand sweeping single arm 6. 12 kneeling MB chest passes 7. 10 burpees 8. 12 x each arm single arm bent over rows 9. 12 x each leg SL stand anterior reach w/ DB's 10. 12 lat. pull-downs 11. 10 x each leg MB knee throws (from 2 point stance) w/ lunge
circuit2
1. 11 pull-ups 2. 6 x each leg SL squats (pistols) 3. 10 x each arm alt. arm dumbbell press 4. 10 burpees 5. 12 decline push-ups 6. 12 x each leg step-ups 7. 12 lat. pull-downs 8. 20 contacts walking lunges 9. 12 x each arm single arm bent over rows 10. 10 MB overhead catch & b/n legs hike 11. 5 x each direction/each leg SL stand lateral/front DB raises 12. 20 windmills w/ DB's
notes: felt fine today. I've noticed that throughout my training, since August's start through now, I've continued to be a bit sore generally every day. In the past, when I went several weeks or months before changing things up, I wasn't sore, of course. maybe this mild soreness is good now, in line w/ principles of always keeping the body guessing and introducing different stimuli to the workouts for adaptation. overall, it hasn't hindered progress too much. who knows if it's ideal? all I know is come February, all-out elasticity will be back as volume will be very low, and rest at a premium…no split sessions, but an hour and a half session at the most for the day…no more heavy squats, only olys…triple jumping…and a time to perform.