Wed/Fri

Wednesday, March 24, 2010
Power/Speed/Agility

This was supposed to be the day that I recorded the first part of my plyometric series for traceurs. I left my camera at home, and the group room that I do these drills in was being painted anyhow.

However, I did solidify my approach to how I will be filming this thing. The first video will be outlined as such:

Introduction
- Explain plyometrics briefly and its application to Parkour.
- Explain deceleration and why it is important to begin drilling these skills first.

Drills
Lateral Bounds w/ Pause
Basic Landing
Forward Bound to Elevation w/ Pause
Lateral Landing
Single Leg Depth Drop
Single Leg Lateral Depth Drop/Jump
Multiple Forward Bound w/ Paused Landing
Backpedal Hops

That should round it out pretty well before we go into some basic agility stuff from these drills.

Friday, March 26, 2010
Deadlift/Bench

Deadlift:
1x8 135lbs
1x3 225lbs
1x5 245lbs
1x5 280lbs
1x7 320lbs

Bench:
1x8 empty bar
1x5 95lbs
1x5 135lbs
1x5 155lbs
1x8 175lbs

Accessories
Rear-Leg Elevated Power Cleans:
3x3 60lbs, each leg

Incline DB:
2x10 2x45lbs

Tucked Front Lever Pull-ups:
2x10
1x4

Isolateral Low Row:
2x5 2x70lbs

Strict Curl:
3x8 60lbs

Wrist Isometrics:
3x25 secs 40lbs
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I feel pretty strong today. Hit 320 for seven on DL, 175 for 8 on bench.. I think both of those are rep PRs. Oddly enough, this is the lowest in weight I've been in months and I did this work-out fasted (with 350mg of caffeine in my system, but still).. I am, however, beat the crap up. Lots of ab work in BJJ last night.

Two new exercises came about.. The first is a Bulgarian Split-squat style power clean. It's really just powering through a deadlift on one leg, but it's an incredible accessory to developing power off the floor in a DL.. theoretically, anyhow. we'll see how it goes. If the weight weren't so light, I'd just do a speed pull, but the clean seems to work out best the way I'm doing it. The other exercise is just a tucked front lever pull-up. super short range of motion, so I'm not sure how beneficial it is. each set, I tried to tuck my legs less and less, but it obviously made it more difficult to maintain good form. All the same, it all worked out pretty well.