DE Lower Body + Parkour

Explosive Squats w/ mini-bands:
1x6 empty bar
1x3 135lbs
6x3 155lbs
6x3 165lbs

Unilateral:
3x10 135lbs w/ mini-bands split-squats, each leg

Posterior chain:
3x8 155lbs rack pull
---

The evening started off the first of the McMaster Thursday night sessions. Only Trevor and I showed up! Honestly, this was pretty expected. After a warm-up (basically the same warm-up from the George Mason Thursday meets), I showed Trevor at CNH a single-rail "combo" I had been thinking about. After a few hiccups, both of us got it down pretty well and then struggled to think of something to add. It's just four movements: lazy vault, then a tucked vault back to the starting side, monkey-plant the rail, then hop over/drop, and reverse vault. It's relatively simple, but complex enough to be a struggle for newcomers. The nice thing about it is that it requires a good amount of control over the body and allows me much needed balance practice.

The next thing we did was a longer run at CNH involving actual run time in-between "techniques." While nothing was particularly dense, the transitional stuff was still sloppy for the both of us the first few times. It cleaned up, we added a second half to it, and we ended up with a decent run that takes a bit out of your cardio. Two hours somehow whizzed by, we finished up doing some precisions on the rock garden thing and called it a day.

Overall, it's nice to just be able to work technique again, as well as have the ability to combine speed work and bodily control into this "sport-specific" practice. With all the S&C lately, doing this even just once a week will keep me from slowing down or "losing" anything in the process.