January 2, 2013 Conditioning

• tiny-small-medium overbox jump - broad jump superset: 10
• knee-down mb push 1/2 court sprints: 16*5 per knee
• Viking Quest: 200*0:40 400*1:27 800*3:14

Good session, a couple notes:  

1) My broad jumps were at least 10' each time, had 10' 2" a couple times.  Good stuff.  I want to measure it from a stand-still.  I feel like these are actually short for me.  

2) The knee-down sprints go like this:  Start with one knee down, like you're about to start a sprint. Hold a soft medicine ball.  Instead of just bursting forward to start the sprint, burst forward and simultaneously push the ball (basically two-hand shot-put it) as hard as you can down the court.  

3)  I realized on the concept2 rower I had been using it at a difficulty setting of 10. Apparently around 4 simulates water pretty well. Whoops.  Discovered that after I finished the 400, figured I'd try setting it to 4 for the 800.  It was actually harder, because even though pulling was easier, each pull amounted to less distance traveled. I actually like it better at the highest resistance.  

December 26, 2012 Conditioning & Olympic Lifts

• Hanging Power Snatch: 135*2 145*1 150*1
• Hanging Power Cleans: 155*1 175*1 185*1 195*1
• High Pull: 205*1
• tiny-small-medium box over jumps - broad jump superset: 10
• P.U.P.P.: 10

39 minutes

Amazing what not deadlifting 450 lbs. before olympic lifting does for the lifts. I felt great on these, my  form was great, and the weights moved so rapidly.   That last high pull was supposed to be a clean but I couldn't flip it over so it ended up being a high pull.  Added 5 lbs. to the snatch & cleans.   It was about 28 degrees out today, and I need leggings or something before I can run in those conditions, going to go tomorrow most likely and grab some.  Did a series of jumps over boxes into a broad jump, as a supserset.  Love doing that stuff.   Finished with some planks.  

October 10, 2012 Conditioning

• tiny-short-medium over box jump - broad jump s.s.: 10, 10
• Viking Quest: 216*0:45, 400*1:31, 610*2:16
• PUPP: 1:00 1:00
• Small medicine ball roll-out: 1

Pouring out so I couldn't sprint, did this instead. Gym got a tiny box that's only a few inches tall, used that to extend the over-box-jump series by one.  New record on the viking quest; 610 meters on that last leg. Was going to go for 800 but by the time I got to 600 I was toast.  Good session! 

February 8, 2012 Conditioning

• over-box series jumps / PUPP S.S.: 10/:30 10/:30
• Broad Jumps / PUPP S.S.: 10/:45 10

rare Wednesday session, did some more jump work. I need to do more broad jumping, I love it.   

January 1, 2012 Sunday Conditioning

• Over-box Series Jumps: 10, 10
• Bench Plyo clap- Pushups: 5, 5, 5
• Shoulder Touch Planks: 12

First workout of the new year, basic stuff.  I like the clap pushups more than that standard bench pushups.  

October 12, 2011 Conditioning

• Over Box Series Jumps / PUPP S.S.: 8kg*10/1:00 12.5 lbs*10 / 1:00 12.5*10/1:00 12.5*10/1:00
• Plyo Bench Pushups: 4, 3, 3
• Knee Stretch: 1:00 1:00
• TKEs: 50

I tried holding a weight while doing these over box jumps, worked out well.   Did some bench pushups since I don't do enough plyo stuff for my upper body.  Below you can see the knee stretch I did, it's from this T-Nation article.  I did the one on the far left, with no reach.   Finished with TKEs.  I need to start taking stretching/mobility work seriously so I'm going to be tracking what I do from here on out. 

September 21, 2011 Conditioning

• over-box series/push-up plank S.S. 10/1:00 10/1:00 10/1:00 10/1:00 10/1:00
• Ab-Wheel: 10

Quick session here, didn't have time to go sprinting; I went to the Sox game this evening so I couldn't spend a lot of time on the workout.  Oddly my middle back is always sore after this workout.

September 7, 2011 Conditioning

• Overbox series jumps / Plank S.S:  10/:45 10/:45 10/1:00 10/1:00 10/1:00
• Rope Slams: 30, 30, 30
• Ab Wheel: 9.

ooooooooooooooooooooooooooof.  So jump over a short box, as soon as you land jump over the medium box just ahead of it, as soon as you land jump onto the tall box.  Do this 10 times, then immediately do a plank for a minute.  Hard to describe how obliterated I was after doing these.  The jumps were hard enough, then to go right into the plank...for the last 3 supersets I was just bleeding sweat.   I had a puddle under me after the planks.  Did some rope slams to finish up.  Tried the ab wheel....fell flat on my face on the 9th.