Themed Training and Dynamic Effort

Thursday:

This week had Raquel, Tim, and Justin show up. Nick and Katie need to come back, but I understand how busy they can be. In any case, we did a nice little warm-up, ran some routes, and then worked on some technique. Nothing big.

Today:

Dynamic Effort:

Warm-up:
10:00 light jog

Work-out:

3x2 Box jumps (couldn't measure.. about middle of my tummy)
5x8 115lb Squat+minibands
5x8 95lb Bench press+minibands
3x3 Pull-ups+minibands
---

I need to program this day better. Just didn't feel complete. Very disorganised. Not entirely happy. The bands were interesting, though. Completely changed the dynamic (no pun intended) of every exercise.

Back to Binh Dinh

Two hours of kung fu today as "active rest." Fuck, my endurance is terrible.

ME Lower Body

Warm-up:
5:00 stationary bike

Work-out:

ME Deadlifts:
1x5 155lbs
1x5 165lbs
1x3 175lbs
1x3 185lbs
1x3 195lbs
1x1 215lbs
1x1 225lbs
1x1 235lbs
1x1 245lbs
3x1 255lbs
(in hindsight, I should've stopped at 235)

Unilateral:
2x8 135lbs reverse barbell lunges, each leg

Posterior:
3x8 bodyweight+65lbs hyperextensions

Ab circuit:
10 sit-ups
10 reverse crunches
20 russian twists, 10 each side
10 reverse crunches
10 sit-ups
1:00 front plank
10 overhead ab pressups
0:30 front plank

ME Upper Body

Warm-up:
5:00 jog

Work-out:
15:00 HIIT sprinting

(stretching and jiont rotation during rest period)

ME Pull-ups:
1x5 bodyweight
1x5 15lbs
1x3 20lbs
1x3 25lbs
1x3 30lbs
1x1 35lbs
3x1 40lbs

Supplemental:
2x8 115lbs bench press

Superset:
3x8 30lbs DB seated clean/30lbs DB overhead press

Grip:
3x30 10lb DB regrips

Themed Training - Technical Endurance

Okay, wow. It was cold today. And the endurance runs were tough. We jogged between spots.. First thing was vaulting/underbarring down a LOOOOOONG hill on some rails, then QMing back up. Do it again with reverse QM. Then several random circuits in various locations with minimal rest. Only Raquel and a new (older!) man Tim was there. Still lots of fun. Tiring.

Power Training Day

Lost some of the footage, but here's the gist.

ME Lower Body

Warm-up:
5:00 stationary bike

Work-out:

ME Squats:
1x5 155lbs
1x5 175lbs
1x3 195lbs
1x3 205lbs
1x1 215lbs
1x1 220lbs
3x1 225lbs

Unilateral:
2x8 85lbs Bulgarian split squats (each leg)

Post-chain:
3x8 135lbs Deadlift

Abs:
20 sit-ups
15 reverse crunches
10 overhead ab presses
x2
---

On the first of the 225lbs, I heard a loud *crrrrrRRRRKKK!!!* sound going down. When I came back up and inspected, I noticed that, along the left leg, my pants had completely torn open. Yes, that's right.. I ripped my pants open in the weight room.