Background: I work at OSU as a graduate teaching associate and lift at Ludus Magnus. I am a raw lifter who competes in the 105lb weight classes, and am currently prepping for my next meet (when grad school finally gives me a weekend off) . Currently, I am in the process of trying to accomplish my lofty lifting goals,survive graduate school, and teach undergraduates about what I really love, TRAINING..
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Concentric Block,Wk 1: ME lower (Sat)
Warm up-general
1.Stepper
Warm up-specific
2a. Lunge forward x 20
2b. Lunge back x 20
2c.Lunge lateral x 20
**each set of lunges superset with plants
3 x 10 Plank up downs (BC style)
Neural prep
3. 3 x 3 weight squat jumps
-squat to parallel, hold, jump up to box
Training
4. Max effort rev monster band squats
(No belt/wraps)
Up to 265 (it was a good 7 sec-"grind like you forgot to set the safety catch" kinda rep).
5. free squats (no bands)
3 x 3 x 205
6. Close stance high bar squats
Feet 6 inch apart,all the way till hamstring on calves (kind of like a hack squat but not)
3 x 5
6. Plyo to box jump
3 x 2 + 1 weighted
-Two jumps over boxes to a box jump
-focus on minimizing ground contact time
Not too much more to tell, I've been writing like 10+ hours a day trying to get my manuscript done. Not much time for anything else. Oh yea, and I'm sick. Win!