Wed 11/1
off
Thurs 11/2
warm-up C 25 min.
turnarounds: 2x4x45m @ 85% w/ 15 sec. rec. b/n reps & 3:00 rec. b/n sets {360m vol}
low/med intensity multi-jumps (45-60 sec. rec): 2×10 star jumps, 2×10 DL tuck jumps, 1×10 DL lateral squat jumps, 1×10 split squat jumps, 1×10 each leg SL heel to butt jumps, 1×10 alt. leg box step-up jumps, 1×10 each leg SL stair hops {110 contacts}
MB battles: SL continuous standing 12 lb. MB chest puts to partner 2×15 each leg
weights: hang clean warm-up [1×4 @ 55%, 1×4 @ 60%] target [2×3 @ 70%, 1×2 @ 75% (160 lbs) w/ 3 min. rec's] {8 reps target %}
walking lunges w/ overhead barbell 3×10 @ 100, 110, 120 lbs. w/ 2:00 rec. {30 reps}
stiff legged deadlifts 3×8 @ 180 lbs. w/ 2:00 rec. {24 reps}
cool-down/static stretching 15 min.
notes: felt hungry during workout, so that was on my mind. a bit short on energy as a result. overall, session was ok. nothing breakthrough, though that was not the intent today. reduced weight on overhead lunges this time around, to provide for better quality…I did them without a half step in b/n this time, but consecutively and flowing, w/ better control and stabilization. tempo or circuit tomorrow, holding steady at same volume.