February 13, 2013 Conditioning

• Broad Jumps: 7' 6", 7' 8", 8' 1", 7' 10", 7' 11", 7' 10", 8' 0.5", 7' 11"
• Side-Plank Cable Rows: 60*10 80*10
• Viking Quest: 200*0:40 400*1:24 TIED PR 800*3:15

34 minutes

I didn't expect much out of the jumping, as I went in yesterday on the deadlifting.  Still cracked 8 feet a couple times and hung around the high 7s for most of the rest.  Did some side-plank cable rowing, basically get in a side plank, facing a cable machine with the handle set to the bottom, then reach out and row it, while keeping your body perpendicular to the floor.  Hadn't rowed in a while so did some...machine felt weird, the one I usually use had a dead battery, so I used the other.  Had it set to the same difficulty that I always use (10; the most resistance) but it didn't feel as hard, but conversely each pull didn't get me as many meters.  Still, tied my 400m record which I wasn't expecting at all.  Good times! 

October 26, 2011 Glycogen Depletion Day 3

• Cable Flyes / Cable Row S.S.: 30*17 / 60*20 30*17 / 80*20 30*17 / 80*20 30*17 / 90*20 30*17 / 100*15
• Hammer Curls / Seated Skull Crushers S.S.: 12.5*15 / 50*20 10*17 / 55*20 10*16 / 60*20 10*17 / 65*16 10*20 / 65*15
• DB Reverse Laterals: 10*15 7.5*15 7.5*15

Not sure if this is working or not, but I'm sure tired after these workouts.  Hopefully it'll turn out to be worth it. 

August 28, 2011 Conditioning

• Double mini-banded 28kg KB Swings: 30, 26, 21
• 36.5" Plyo Box Jumps: 30
• 36.5" Seated Plyo Box Jumps: 15
• Paloff Presses: 60*2
• Side-Plank Cable Rows: 30*10
• Ab Wheel: 10, 8

So I put 3 25 lbs. plates under each leg of the tall box before stacking the small box on it.  I got onto the box fine, except for one time when I banged my left knee under it and left a cut on it. I was only clearing it by maybe a half inch though. Going to need to stay at this level for a few weeks before I think of going to 37.5 or 38".  Rest went well.