Thursday, March 21, 2013

A New Training Progression Begins!

Agility Ladder
5 Sets

Box Jumps
5 Sets of 3 Reps @ 44 inch.

Power Skips
6 Sets of 25 yards

6 Sets of 30 yards

Backwards Run
6 Sets of 25 yards

6 Sets of 25 Yards

Power Clean
4 Sets of 5 @ 65%

Press from Front Squat Position
3 Sets of 5 Reps

Pause Jerk + Jerk
Work on Technique and Getting Bar to Oscillate on Pause for 20'

Felt good to get back to training.  Currently, we're working through a general preparatory period with a GPP focus right now to get our bodies ready to endure what's coming ahead!

On the conditioning portion, I tried to focus on as much of the speed/front side mechanics that Coach Chris Chase worked with me on last week.

Man, my first two warm up sets of power cleans felt so heavy and slow. HA!  That's what happens when I don't lift for a week and a half.  Regardless, it felt great to get back in the grove with lifting.

The last two exercises/drills we did were firsts for me.  The presses from the F.S. position really force you to tighten the torso when at the bottom, while helping increase and improve thoracic mobility once the bar moves past your head.

The jerk pause + jerk was a fun. We did sets of 1-3 reps for 20 mins.  In order to feel the bar oscillate, we plated 20kg plates towards the outside of the bar.  We do this because when we get to sub maximal or maximal weights, we want to feel the bar bend in the dip, so we can use the upward movement of the bar as momentum when we drive up. Makes 60kg feel like 20kg!

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