December 29, 2013 Conditioning

• knee-down mb push 1/2 court sprints: 4 per knee
• rowing: 500*1:40 NEW PR!!
• Rope Slams: 20

17 minutes

PR on rowwing, but wasn't really going all out. I don't have much of a baseline for that distance. 

July 12, 2013 Lower Body / Medium

• Knee-Down MB Push Sprints: 3 per knee
• Squats: 225*5 250*5 275*5 300*5 315*4
• Good Mornings: 165*5 185*5 205*5
• Rack Hip Thrusts: 315*5 365*4 365*5
• Straight-Leg Cable Kickbacks: 110*6 120*5
• Ab-Wheel: 10

45 minutes

Tried doing the short sprints at the start of the workout to see if that helped me warm up any.  I think it may have, but I'd probably benefit from doing some stretching of my hips at the start more than anything.  Medium weights here.  Next week will be heavy, then medium again the week after. This workout sets my baseline, hopefully in two weeks I go 250 / 270 /  290 / 310 / 320 for 5s or something like that on squats.  Good mornings were good, got a little loose with form on a couple reps, but otherwise tight.  Everything else went well too. Those kickbacks really slay me. 

March 24, 2013 Conditioning

• 31" plyo box jumps: 15
• 31" seated plyo box jumps: 15
• plyo bench clap pushups: 8, 7
• knee down half court medicine ball push sprints: 5 per knee
• battling ropes: 75, 50
• stair climber: 3:09 / 15 floors
• Wide-Stance Anti-Rotational Chops: 50*10 60*10

24 minutes

Did a bunch of stuff here....the royal sampler (bonus points if you get the reference).  My posterior chain is absolutely wrecked from Friday's lower body beatdown.  Still did plenty of stuff here.  I like the stair climber, climbed to the top of the statue of liberty, looked around, then did some anti-rotational chops and called it a day. 

February 17, 2013 Conditioning

• Broad Jumps: 7' 8",  7' 10",  7' 11.5" , 8' 1.5", 7' 11.5", 8' 0.5", 8' 1", 8' 5" NEW PR!!
• 31" Plyo Box Jumps: 15
• Plyo bench clap pushups: 5, 5
• wood-choppers: 20*10 45*10
• Knee-down mb push 1/2 court sprints: 5 per knee

33 minutes

Happy with the jumps; got further and further as I warmed up, all consistently in the high 7s or low 8s....then on the last one I absolutely sold out, thought I was going to face plant with how hard I jumped.  Maybe I need to do it like that every time, because I set a new record for myself.  Was really pumped up for this workout, felt great.  Tried wood choppers (where you take a cable station, set it to a high point, and then go diagonally down and across your body then back up), may throw them in again at some point.  Finished with sprints.  I'm getting hyped for this cut that's coming up, thinking of trying keto at the start, or maybe end of it.   Or at the very least I'm thinking of finally having a 'high carb' and 'low carb' day that makes sense, as opposed to just swapping a couple foods like I've done in the past.  Not that there's anything wrong with it, but I always felt like the low carb days were half-assed. Not only that but I was doing them on days when I sprinted, which makes no sense.  If anything I should be doing them on upper-body workout days, and my sunday light conditioning days.   We shall see!   

January 23, 2013 Conditioning

• Broad Jumps: 7' 10", 7' 9", 7' 9.5", 7' 0", 7' 9", 7' 0.5", 7' 0.5", 7' 1", 7' 11" 7' 0", 8' 1", 7' 11.5"
• Side to side rope slams: 10, 10
• knee-down mb push 1/2 court sprints:5

28 minutes

I really need to focus on jumping high on the long jump attempts. I think I am for the first few jumps, and then I try to jump with what I think is an exaggerated height and finally hit 9' for the first time in the session.  I think my first couple jumps will always be evaluative, and then when I see I'm not getting far enough I'll know I have to jump higher.  Did some side to side rope slams, basically holding the ends of the rope by my shoulder and slamming the rope as I move the rope to my other shoulder.  Finished with the knee down sprints, pushing an mb in a burst out ahead of me at the start. Really helps with the start of a sprint/acceleration. 

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.